February 24th 2010 Workout of the Day – WoD
February 26, 2010 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 sec Frog Stand
- 5 Strict Pull Ups
- 15 sec Tuck L-Hang
- 15 Supermans
Then, complete the following Speed drills 3 times each:
- 15 Seconds Wall Sprint
- Power Skips (for height)
- Jumping Lunges for distance
Buy In: 20 Box Squat Box Jumps
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning.
Begin with:
- Push Press 3 – 3 – 3 – 3 – 3
Then complete 6 rounds of the following couplet:
- 20 Double Unders
- 10 Thrusters (65lbs Men, 45lbs Women)
Cash Out: Max Plank
Post time to the Alchemy CrossFit Forum.
