March 15th 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

Warm up:

• 5 L-Pull Ups
• 10 OHS
• 5 Hand Stand Kick Ups
• 10 V-ups
• 30 Second Wall Sprint

Buy In:

3 x Max Double Unders

Alchemy Crossift Workout of the day:

Today’s Focus is Strength Endurance and Midline stabalization.

• 1000M Row
• 50 Sit Ups
• 750M Row
• 50 Hanging Knees to Elbows
• 500M Row
• 50 Sit Ups

Post time to the Alchemy CrossFit Forum.

Cash Out:

Max Overhead Squats at 1/3rd bodyweight