March 18th 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:

Complete the following 2 times:

• 10 Dips
• 10 Straight Leg Body Rows
• Airplane Walk
• 400M Run

Buy In:

Max Ring Push Ups in 1 minute

Strength Work:

Squat

• 7 sets of 3 reps building to 3 moderate sets at 90% of 3RM

Alchemy Crossift Workout of the Day:

Today