March 17th 2010 Workout of the Day – WoD

Happy St. Paddy’s 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 Push Ups
• 10 Pull Ups
• 10 Overhead Squats
• 10 Reverse Hyperextensions

3 times throught he above, then:

Agility Ladder Drills

Buy In:

400M Sprint

Strength Work:

Deadlift

• 7 sets of 3 reps building to a 3RM

Alchemy Crossift Workout of the Day:

Today