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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

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