October 13th 2009 Workout of the Day – WoD
October 13, 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
2 times through the following series:
- 15 Press
- 15 High Pull (SDLHP)
- 15 Supermans
- 15 Sit Ups
- 15 Body Rows
Alchemy CrossFit Workout of the Day:
Begin with some Push Presses:
- Push Press
- 5 – 5 – 5 – 5
Then finish with 4 rounds of the following couplet
- 7 Push Presses
- 25 Air Squats
Post load and time to the Forum.
Remember that the point of today is Strength Endurance – meaning the Push Press better be heavy and it should be your muscles giving out not your lungs.
