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Frequency Fitness

Thursday 11/7

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

Interval Training (5 rounds)
2 Rope Climbs
15 Kettlebell Swings
Time remaining – Max Row Calories

*3 min on : 3 min off
*Score max calories at the end of 5 rounds
*Reset the rower after each attempt (everyone always starts at 0)

Beg – Choose weight
Int – 53/45lb
Adv – 70/53lb

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

With a 30 Minute Clock
At the 0:00… 1,000m Row

Then, AMRAP the following:
21 DB Sumo Deadlifts
15 Weighted Sit-ups w/Press
9 Low TRX Rows / Pull-ups

Then, at the 25:00… 1,000m Run

Finisher
Every :15 for 2 minutes:
3 Squats w/ Curl

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