August 24th 2009 Workout of the Day – WoD
August 24, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Dynamic Mobility Stretches:
- Shoulders
- Hips
- Hamstrings
- Quads
- Hip Flexors
Then 2 times through the following series:
- 400M Run
- 20 Good Mornings
- 10 Hanging Knees to Elbows
- 20 Supermans
- 10 Presses
- 20 Overhead Squats
Alchemy CrossFit Workout of the Day:
Foundation Workout #1
- 3 Push Ups
- 6 Sit Ups
- 9 Squats
AMRAP in 10 minutes.
We are going through some of the foundation workouts again so you guys can see the amazing improvements you have made. Best current improvement on this workout is + 8 rounds from the first time it was done – can you beat that?
Post total rounds completed to comments.
