March 17th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
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’s Focus is on St Paddy’s Fun!
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 sheleighly swings per side
- 20 leprechaun tosses (Unbroken Wall Balls 20lbs Men, 14lbs Women)
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
Pot – O – Gold Run (200M Sprint carrying 2 plates – 45lbs men 25lbs women)
