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Frequency Fitness

Tuesday 1/7

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Unilateral Strength / Gymnastics Skill

A1) Crossbody Romanian Deadlift @ 30X1 Tempo
F: 8x Reps Wide Stance RDL @ 30X1 Tempo
P/S: 8x Reps Single Leg Crossbody RDL # 30X0 Tempo

A2) Single Arm Half Kneeling Press x5 L/R

A3) Handstand Hold
F: Wall Walk w/ Handstand Hold
P: Wall Handstand Hold
S: Free Handstand Hold

  • 15min Clock
  • Score RDL Weight

B. Sergeant Slaughter
Workout Definition

5 Rounds for Time

5 Power Snatch
10 Burpees

F: 65/45
P: 95/65
S: 135/95

  • 10min Clock

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Cast Away

30 Minute AMRAP
100 Jumping Ball Slams
100 Flutter Kicks (ea)
100 DB SDLHP
100 Flutter Kicks (ea)
100 DB Push Press
100 Flutter Kicks (ea)

  • With a partner
  • Alternate reps as each team sees fit
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