Archives for 3 Jan,2018

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Thursday 1/4

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pull-up Skill / Strength Progressions
– Banded x 5 reps
– Negatives x 5 reps
– Strict x 5 reps
– Kipping x 5 reps

*Superset each progression w/ 5 box jumps

B. 10 Minute EMOM
1st – 6 Back Squat
2nd – REST

*Perform sets @ 80% of 1RM

C. For Completion (not a race)
50 Hollow Rocks
50 Perfect Push-ups
50 Arch Rocks

*Performed in a slow and deliberate manner (in any order)
*25 HSPU for those interested

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