March 16th 2010 Workout of the Day – WoD
March 19, 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
Warm up:
- 10 Dips
- 10 Sit Ups
- 15 Mountain Climbers
- 15 Pull Ups
- 10 Balance Reaches
Buy In:
20 Precision Jumps
Strength Work:
Push Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning and Explosive Hip Drive.
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 Deadlifts (95lbs Women, 185lbs Men)
- 10 Broad Jumps (min 4ft Women, 6ft Men)
- 10 Squat Thrusts
- 10 Broad Jumps
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
30 second Frog Stand or Tuck Planche
