November 23rd 2009 Workout of the Day – WoD
November 25, 2009 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
3 times through the following series:
- 10 Skin the cats
- 10 Burpees
- 10 Presses
- 10 Hanging Knees to Elbows
Then 5 times through the 3 Cone Drill.
Buy In:1 min max rep air squats, 1 min rest, repeat 3 times.
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning (MET CON). But we are completing one of the classic CrossFit workouts – “Jackie” so do your very best to complete it unscaled.
1 time through the following series for time:
- 1000M Row
- 50 Thrusters (45lbs)
- 30 Pull Ups
Cash Out: Max duration Ring Dip Hold (up Position)
Post time to the Alchemy CrossFit Forum.
