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A. Pull-up strength work:

3×15 sec pull-ups (slow up and down). Increase the resistance if needed.

B. 3 rounds, not for time:

Max effort flexed arm hang (chin over bar)

Max effort ring support.

C. 20 laps DB/KB farmer’s carry. Partition as needed.

D. 3×10 GH raises OR 3×25 hip extensions.


**FrostFit update: I don’t know if there is anyone else who is interested in signing up for FrostFit, but today is apparently the day to register online. http://www.crossfitwinnipeg.com/2013/11/frostfit-2014-details/. Sorry for the late notice. They didn’t give us a heads up as to when general registration was going to happen.