November 23rd 2009 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

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