November 3rd 2009 Workout of the Day – WoD
November 4, 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:
- 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’s focus is Metabolic Conditioning. Go Fast and Hard – scale the exercises as needed so you can complete the entire series with no breaks.
Helen:
- 400M Sprint
- 21 KettleBell Swings
- 12 Pull Ups
3 rounds for time.
Post time to the Alchemy CrossFit Forum.
