March 19th 2010 Workout of the Day – WoD
March 22, 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
Warm up:
Complete the following 2 times:
- 250 Row
- 10 Dips
- Inchworm
- 10 Wall Squats
- 10 Sit Ups
- 10 Reverse Hypers
Buy In:
Max Pull Ups
Strength Work:
Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Strength Endurance!
Complete 5 rounds of the following Triplet
- 20 Thrusters *Unbroken* (95lbs Men/65lbs women)
- 10 Push Ups
- 10 lunges
Post your time to the Alchemy CrossFit Forum.
Cash Out:
Max Pull Ups (from before) + 1
