November 3rd 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:

• 20 High Knees
• 10 Groiners
• 20 Body Rows
• 10 Incline Push Ups

Then 3 times per leg/direction each of the following ladder drills:

• fast feet forwards
• fast feet laterals
• cutting drills
• shifting drills
• 4 square

Alchemy CrossFit Workout of the Day:

Today