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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 Flutter Kicks (ea)
100 DB Push Press
100 Flutter Kicks (ea)

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