Novemeber 4th 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 Mountain Climbers
• 10 Groiners
• 10 Sprawls
• 10 Supermans

Alchemy CrossFit Workout of the Day:

Buy In: 10 Kip Swings

Today