WOD

Friday 5/10

Friday 5/10
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every :90 for 14 minutes
– 3-5 DB left-hand Turkish get-ups
– 3-5 DB right-hand Turkish get-ups
– 3 Rope climbs, 15-ft. rope

Beg – Choose own weight | Sit-to-stands
Int – 35/25lb | Standard Rope Climb
Adv – 50/35lb | Legless

B. For Time:
21-18-15-12-9
Kettlebell Swings
Air Squats
Plate Station Push-Ups

Beg – 35/25lb
Int – 55/45lb
Adv – 70/55lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

MURPH PREP #8

A. “Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.

Hearts = Jump Squats
Diamonds = Push-ups
Spades = DB Bent Over Rows
Clubs = High Knee runners (four count if > 10)
Jokers = 1 Min Burpees

*Cards are flipped over one at a time at random.
*Score is the time it takes your class to make it through the deck!
*25 Minute Time Cap

B. For Completion
400m Fast Run

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