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’s focus is Strength Endurance.

Begin with:

• Push Press 5 – 5 – 5 – 5 – 5

Then complete 40 – 30 – 20 – 10 Rep rounds of the following couplet:

• Overhead Squats
• Hanging Knees to Elbows

Cash Out: Max Plank

Post time to the Alchemy CrossFit Forum.