March 18th 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:
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’s Focus is Metabolic Conditioning and Getting on the LEADER BOARD!
Complete 3 rounds of the following Triplet “Helen”
- 400M Sprint
- 21 KettleBell Swings (24KG Men, 16KG Women)
- 12 Pull Ups
Post your time to the Alchemy CrossFit Forum.
Cash Out:
5 Turkish Get Ups per arm
