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May 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bar Dips - Static Hold (Complete 3 x 30 seconds) - Dip Negatives (Complete 3 x 10 reps) - Dip Partials (Complete 2 x 10 reps) - Strict Dips (Complete 1 x Max reps) *Superset each progression 10 walking lunges B. For Time 30 Box Jumps, 30 DB Alternating Snatches, 15 DB Goblet Squats 20 Box Jumps, 20 DB Alternating Snatches, 10 DB Goblet Squats 10 Box Jumps, 10 DB Alternating Snatches, 5 DB Goblet Squats F - 35/20 lbs. P - 45/25lbs. S - 55/35 lbs. *15 Minute Time Cap