December 4th 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 sec Frog Stand
- 5 Strict Pull Ups
- 15 sec Tuck L-Hang
- 15 Supermans
Then, complete the following Speed drills 3 times each:
- 15 Seconds Wall Sprint
- Power Skips (for height)
- Jumping Lunges for distance
Buy In: Max Handstand Hold
Alchemy CrossFit Workout of the Day:
Today






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