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Frequency Fitness

Monday 10/7

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Every :90 for 12 minutes
1st:
1 Hang Power Clean (Pos. 1)
1 Hang Power Clean (Pos. 2)
1 Power Clean

2nd:
Pistol Squat Progression(s)

B. “Power & Pistols”
21-18-15-12-9-6-3 reps for time:
Power cleans
Pistol squats, right leg
Pistol squats, left leg

Beg – 55/35
Int – 75/55
Adv – 115/75

*20 minute time cap

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

“Tootsie Roll” – For Time
Buy in… 400m Run + 35 Medball Russian Twists (ea.)

Then 4 Rounds of:

25 Medball Push-ups
5 Rock n’ Roll-ups
25 KB Goblet Squats
5 Burpees
25 American Kettlebell Swings

Cash out… 400m Run + 35 Medball Russian Twists (ea.)

*28 Minute Time Cap

B. For Completion (finisher)
10-20-30
Hollow Rocks
Plank Push-ups

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