October 8th 2009 Workout of the Day – WoD
October 9, 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 Overhead Squats (PVC)
- 20 Sit Ups
- 20 Supermans
- 15 Pull Ups
- 15 Dips
- 400M Jog
Alchemy CrossFit Workout of the Day:
Time for a classic, NANCY:
5 rounds of the following couplet for time:
- 400M Sprint
- 15 Overhead Squats (95lbs Men, 65lbs Women)
Post time to comments.
