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