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Frequency Fitness

Wednesday 1/8

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Unilateral Strength

A1) Rear Foot Elevated Split Squat @ 30X0 Tempo
F: 8 Reps Each on 45# Plate
P/S: 8 Bulgarian Split Squats Each
:30 Rest Between Sets

A2) 8 Single Arm DB Row @ 30X0 Tempo
:30 Rest Between Sets

  • 15min Clock
  • Record Split Squat Weight

B. Endurance
Row 2000m

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

Gladiator
For Time

80 Wall Balls
30 KB Swings
60 Wall Balls
60 KB Swings
30 Wall Balls
80 KB Swings

Then finish off with…

1,500m/1,200m Row
50 Syncro Burpees

  • With a partner
  • P1 Planks the entire time P2 works during WBS & KBS
  • 30 minute time cap
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