November 9th 2009 Workout of the Day – WoD
November 10, 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 Push Ups
- 10 Groiners
- 10 Box Jumps
- 10 Sprawls
- 10 Skin the Cats
Buy In: Max Air Squats in 3 minutes.
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning.
Complete the following triplet 5 times for time:
- 200M Sprint
- 10 Pull Ups
- 20 Squats
Cash Out: 1 round of Max Rep Push Ups
Post time to the Alchemy CrossFit Forum.







