November 11th 2009 Workout of the Day – WoD
November 12, 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:
- 15 Jumping Pull Ups
- 10 Hand Stand Push Ups
- 5 Hanging Knees to Elbows
- 15 Supermans
- 10 Lunges
Buy In: 1 round Max Push Ups (min 10 if your max is less than that)
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning. For Remembrance Day we will complete the following HERO WORKOUT:
“Erin”
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Five rounds for time of:
- 40 pound Dumbbells split clean, 15 reps
- 21 Pull-ups
Cash Out: Overhead Walking Lunge the weights back
Post time to the Alchemy CrossFit Forum.
