August 28th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Ankles (flexion/extension/rotation)
• Hamstrings
• Quads
• Supermans

Then 2 rounds of the following:

• 400M Run
• 10 Squats
• 10 Sit Ups
• 10 Push Ups
• 10 Pull Ups
• 10 Mountain Climbers

Alchemy CrossFit Workout of the Day:

3 rounds of the following couplet:

• 20 Ring Dips/Dips
• 50M Overhead Walking Lunges

Today’s focus is Strength Endurance – challenge yourself. Post time and load to comments.