Novemeber 10th 2009 Workout of the Day – WoD

By Coach Morden | 10 November 2009 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, 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:

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

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