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Frequency Fitness

Tuesday 1/14

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

Bench Press 7×1

Close Grip Bench Press for load:

1: 1 rep
2: 1 rep
3: 1 rep
4: 1 rep
5: 1 rep
6: 1 rep
7: 1 rep

F: x5 Reps @ 30X1 Tempo
P/S: Build to tough single

  • 15min Clock

Pull-ups (Strict): Max Reps
F: Ring Row @ 1010 Tempo
P: as Rx
S: Strict CtB Pull Up

B. “The Final Countdown”
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead
Burpee

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

  • 8min Time Cap

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Catch Me If You Can
Every 6 min for 24 min (4 sets)
20/15 cal AB / Row
20 DB Push Press
150m KB Farmers Carry

Finisher
“1/2 Karen”
75 WBS

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