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Frequency Fitness

Monday 11/4

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. 12 Minute EMOM
1st – 10 Hollow Body Lat Pull-downs
2nd – 30s Chin-over-bar Hold
3rd – 5 Perfect Box Jumps

B. 18 Minute AMRAP
9 Double KB Deadlifts + 30s Hold
7 Burpee Box Jump Overs
5 Strict Pull-ups
200m Run

Beg – 35/25lb | TRX Pull-ups
Int – 53lb/45lb | Strict (or banded) Pull-ups
Adv – 70lb/53lb KB | Bar Muscle-ups

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

“Hang Tight!” – 5 RFT:
XXX Double-unders
20 KB SDLHP
20 Hanging Knee Raises
24/20 Cal. Row

Beg – 10 DU | 35 SU
Int – 25 DU | 50 SU
Adv – 50 DU | 100 SU

*30 minute time cap

Finisher
600m Fast Run

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