Novemeber 10th 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:
- 15 Push Ups
- 10 Body Rows
- 15 Sit Ups
- 15 Supermans
- 10 Lunges
Then 3 times through 10 M Shuttle Sprint.
Buy In: 3 min max air squats.
Alchemy CrossFit Workout of the Day:
Today’s focus is Strength Endurance. Load, form and range of motion take priority over speed.
Begin with:
- Push Press 3 – 3 – 3 – 3 – 3 – 3 Rep rounds Push for a new 3 RM.
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of the following couplet.
- Push Press
- L – Pull Ups
Cash Out: 3 sets of max rep Double Unders
Post load to the Alchemy CrossFit Forum.
