Tuesday, Oct 29, 2013

Rest Day for FrostFit Competitors

WARM UP
Please include, after some joint prep,  low gate work - coach's choice. 

A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.

B.  AMRAP in 8 minutes:
     Wall balls x 10
     Burpees x 10
     Row x 7 calories

C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets