Novemeber 4th 2009 Workout of the Day – WoD

November 7, 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 Mountain Climbers
  • 10 Groiners
  • 10 Sprawls
  • 10 Supermans

Alchemy CrossFit Workout of the Day:

Buy In: 10 Kip Swings

Today’s focus is Strength Endurance.

Tabata These (20 Seconds Work, 10 Seconds Rest, 8 sets per exercise):

  • Squats
  • Push Ups
  • Sit Ups
  • Pull Ups
  • Squats

Cash Out: Rotational Lunge Matrix

Post time to the Alchemy CrossFit Forum.

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