Friday, November 1, 2013

Rest Day for FrostFit Competitors

A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.

B.  3 Rounds for Time:
     Row x 350 meters
     Burpees x 12

Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets 

C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets