WOD

Tuesday 4/9

Tuesday 4/9
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strength
Strict Press (5×3 @80%)

*Should aim to begin new set every 1:45
*Superset with 1 minute jump rope

B. Interval Training
KBS x 2 rounds
Burpees x 2 rounds
Wall Ball Shots x 2 rounds

*20 seconds work : 10 seconds rest

*Repeat the above x 4 (rest 1 min between rounds)

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 7 Rounds for Time
5 Box Push-ups
10 Double KB Sumo Deadlifts
15 Box Dips
200m Run

*Once the athlete finishes the above… AMRAP the following:
– 30 second side plank (R)
– 30 second side plank (L)
– 30 second hip bridge
– 30 second hollow hold

*Every 5 minutes until completion the whole class is to complete a 50 Mountain Climbers
*30 minute clock

B. 3 Minute Partner AMRAP
Max Reps Jumping Ball Slams

*Score max # of slam balls

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