WOD

Tuesday 1/8

Tuesday 1/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 30 second XXX
2nd – 30 second strict leg or knee raises
3rd – 30 seconds narrow squats

1st round – wall walk or kick up into HS hold (repeat)
2nd round – wall walk into wall shifts or shoulder taps
3rd round – wall walk into hip taps
4th round – handstand walk into wall

*Only advance onto the next handstand walking progression if one has mastered the previous one
*For each kick-up, focus on CONTROL and tapping the wall LIGHTLY with heels (not slamming)

B. 15 minute AMRAP
5 Strict Toes-To-Bar
5 Candlestick Burpees
5 American Kettlebell Swings
50m Sprint

*Each round, add 1 rep
*Score rounds & reps

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