- 10 Kettlebell Swings
- 10 Alternating Leg Jumping Lunges
- 10 Knees to Elbows
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CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
1 comment:
50 lb swings (1/3 body weight)
8 rounds, i'm pretty sure.
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