WOD

Monday 3/18

Monday 3/18
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Completion
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
V-ups
Goblet KB Box Step-ups (total)

*18 minute clock
*Focus is on building strength / movement control

B. 12 Minute Partner AMRAP
20 Front Squats
20 Pull-ups
20 Ball Slams

Beginner – choose own weight w/focus on technique | TRX Rows
Intermediate – 115/75 | Chin-over-bar
Advanced – 135/95 | C2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. For Time
80-60-40-20
Cal. Row
Sit ups
DB Box Step-ups

*Must only hold 1 DB for step-ups
*While P1 does sit-ups, P2 begins working on step-ups
*25 minute time cap

B. For Completion
1 Minute Squat Hold
1 Minute Plank Hold
1 Minute Rig Hang Hold
1 Minute Superman Hold
1 Minute Hollow Hold

*8 minute clock
*Clock is paused if you drop out of any hold early

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