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.

Comments are closed.