November 5th 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 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