November 26th 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 Push Ups
• 20 Squats
• 10 Dips
• 20 Pull Ups

Then, complete the following Zig Zag cone drills 3 times each:

• Sprint/Backpedal
• Sprint, inside pivot, shuffle
• zigzag sprint

Buy In: 2 minutes max rep sit ups

Alchemy CrossFit Workout of the Day:

Today’s focus is Strength Endurance.  Load, form and range of motion take priority over speed.

3 rounds, 2 minutes rest between rounds:

• 5 Press
• 10 Push Press
• 15 Push Jerk

Do Not put the bar down in between exercises – complete the entire round then rest.

Cash Out: 30 Pull Ups

Post load to the Alchemy CrossFit Forum.