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May 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Strict HSPU - Static Hold (Complete 3 x 30 seconds) - HSPU Negatives (Complete 3 x 10 reps) - HSPU Partials (Complete 2 x 10 reps) - Strict HSPU (Complete 1 x Max reps) *Superset each progression 10 walking lunges B. For Time 60 Calorie Row 50 ABMAT Sit-ups 40 Box Jumps 30 Slam Balls 20 Burpees 10 Man Makers F - 25/15 Man Makers P - 35/25 Man Makers S - 45/35 Man Makers

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. For Time 800m Run 21 Deadlifts 21 Front Squats 21 Push Press 600m Run 15 Deadlifts 15 Front Squats 15 Push Press 400m Run 9 Deadlifts 9 Front Squats 9 Push Press F - 75/55 lbs. P - 95/65 lbs. S - 135/95 lbs. *Score time of completion

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day MURPH TEASER #4 "Barbell Murph" Buy in = 100 Deadlifts 50 Pull-ups 100 Push-ups 200 Air Squats Cashout = 1 Mile Run F - 95/65 lbs P - 115/95 lbs S - 155/105 lbs. *Score total time of completion *30 Minute time Cap