February 19 2010 Workout of the Day – WoD
February 19, 2010 by Ori
Filed under Workout of the Day
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:
- 200M Row
- Inch Worm
- 10 Groiners
- 10 Kip Swings
Then, complete the following Speed drills 3 times each:
- 15 Seconds Wall Sprint
- Power Skips (for height)
- Jumping Lunges for distance
Buy In: Max L-Hang
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning.
Begin with:
- Overhead Squat 5 – 5 – 5 – 5 – 5
Then complete 21-15-9 Rep rounds of the following triplet:
- Deadlift (135 Women, 225 Men)
- Push Ups
- Body Rows
Cash Out: Max Pull Ups
