WOD

Friday 3/22

Friday 3/22
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every 90 sec for 12 min:
Strict Press (5×3 @75%)
Right into 30 seconds hollow rocks

*After hollow rocks, rest until next 1:30 hits

B. 18 Minute AMRAP
50/40 Cal Row
30 Lateral Burpee over rower
20 Thrusters

*In Teams of 2
*Step-overs are allowed

Beg – choose own weight w/focus on technique
Int – 95/65
Adv – 115/75

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 12 Minute EMOM
1st – 10 Ring Rows + 5 Half Burpees
2nd – 10 Lemon Squeezers + 5 Froggers
3rd – 30s Plank hold + 5 Burpees

B. 10 Minute AMRAP
5 TRX Pull-ups
9 KBS
11 Jump Squats

Right into…

C. 10 Minute AMRAP
5 Push-ups
9 KB Goblet Squats
11 ABMAT Sit-ups

Leave a Comment

Your email address will not be published. Required fields are marked *