September 21st 2009 Workout of the Day – WoD
September 22, 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:
- 400M Sprint
- 10 Squats
- 10 Sit Ups
- 10 Mountain Climbers
Alchemy CrossFit Workout of the Day:
Start with some Front Squats. Remember to keep those elbows high and drive them up:
- Front Squat
- 5 – 4 – 3 – 2 – 2 – 1 – 1 – 1 – 1
Then finish with a short but intense Met Con, 4 rounds of the following triplet:
- 200M Sprint
- 10 Thrusters
- 10 Burpees
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