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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

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