December 3rd 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
• Good Mornings
• Ankles

3 times through the following series:

• 15 Supermans
• 15 Sit Ups
• 15 High knees

Then, complete the following Balance drills 5 times each:

• Single leg/opposite leg reach
• Single leg/same hand 4 quadrant reach
• Single leg/opposite hand 4 quadrant reach

Buy In: 400M Sprint

Alchemy CrossFit Workout of the Day:

Today