WOD

Monday 1/7

Monday 1/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Back Squat – Elevator Reps
5.4.3.3.3.

*Superset with 10 Single-Arm DB Bent Over Rows
*15-20 minute clock
 
B. 12 Minute AMRAP
1 strict pull-up, 2 single-legged push-ups, 3 KB squat cleans
2 strict pull-ups, 4 single-legged push-ups, 6 KB squat cleans
3 strict pull-ups, 6 single-legged push-ups, 9 KB squat cleans
Etc.

*Score total completed rounds + reps
*Should only perform single-legged push-ups if one has mastered the traditional push up

Beginner – 25/15lb / TRX Pull-ups / Rows
Intermediate – 35/25lb / TRX or Box Pull-ups
Advanced – 55/35lb – Strict Pull-ups

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