February 26th 2010 Workout of the Day – WoD
February 26, 2010 by Coach Morden
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:
- Swinging Leg Walk
- 10 Sprawls
- 10 Box Jumps
- 10 Supermans
Buy In: 3 attempts at Max Double Unders
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning.
Begin with:
- Snatch Pulls 3 – 3 – 3 – 3 – 3 Reps
Then complete 5 rounds of the following triplet:
- 10 Hanging Knees to Elbows
- 5 Burpees
- 20 Sit Ups
Cash Out: 500M Row
Post time to the Alchemy CrossFit Forum.
