March 4 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:

3 rounds of:

10 Double Unders

10 Squats

10 Pushups

10 Body Rows

Buy In:

6 x 100 Sprint

Alchemy Crossift Workout of the day:

Five rounds of:

EVA -

30 KB Swings

30 Pullups

Cash Out:

Max pushups