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Frequency Fitness

Wednesday 12/11

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Skill
L-Sit Max Effort
F: Tuck Hold
P/S: L-Sit

Handstand Max Effort Hold
F: Wall Facing
P: Against Wall
S: Freestanding

B. “Constant Variance”

In 30 Mins:

  1. Run 100m
  2. 15 KB Swings, 53/35
  3. 15 Box Jump, 24/20
  4. Row 150m
  5. 15 AbMat Sit-Ups
  6. 100’ Farmers Carry

Rest :60, Restart On Next Station

F: Box Step-Up

P/S: As Written

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

“SOS” – 30 Min AMRAP
700m Row
35 KB SDLHP
25 Banded Pull-aparts
15 Flying Lunges

*Adv – add weight to flying lunges
*If rowers are unavailable, hold a plank until a spot opens up

Finisher (3 minute clock)
30 V-ups
30 Superman


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