February 19 2010 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:

• 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

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Alchemy CrossFit Workout of the Day:

Today