November 5th 2009 Workout of the Day – WoD
November 7, 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:
- 10 Dips
- 10 Good Mornings (weighted)
- 20 High Knees
- 10 Cone Drill Runs
Alchemy CrossFit Workout of the Day:
Buy In: 2 sets of Max reps Kipping Pull Ups
Today’s focus is Metabolic Conditioning, focus on speed and range of motion, load is of less importance.
Begin with:
- Press 5 – 5 – 5 – 5 – 5
Then, Complete 3 rounds of the following triplet for time:
- 200M Sprint
- 10 Press
- 20 Supermans
Cash Out: Max Reps of Squats in 3 minutes.
Post time to the Alchemy CrossFit Forum.
