July 18th 2009 Workout of the Day -WoD

Alchemy CrossFit Hamilton Movement Preparation:

Warm Up with the following:

• Shoulder Dislocates/Inlocates
• Torso Twists
• Samson Stretch
• 400M Jog

2 times each:

• Caterpillar Walk
• Straddle Walk

Then Finish with:

• Carriocca 100M each side
• 25 Pull Ups
• 50 Double Unders

Alchemy CrossFit Hamilton Workout of the Day:

Front Squat

5 – 5 – 5 Reps for max weight

—Then—

Complete 4 rounds of the following triplet for time:

• 15 Push Press (95lbs Men/65lbs Women)
• 20 Abmat Sit Ups
• 400M Sprint

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