October 15th 2009 Workout of the Day – WoD
October 15, 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
Once through the following series:
- 60 ft High Knees
- 60 ft Wheelbarrows
- 60 ft Duck Walk
- 60 ft Bear Crawl
- 60 ft Butt Kickers
- 60 ft Broad Jumps
Alchemy CrossFit Workout of the Day:
Today’s focus is the application of raw strength:
- Deadlift
- 5 – 5 – 5 – 5
Then finish with 3 rounds of the following triplet:
- 9 – 6 – 3 Deadlift
- 1 – 2 – 3 Resisted Runs with walk back
- 15 – 12 – 9 Pull Ups
Post load and time to the Forum.
