Friday, Dec. 11th

Today's WOD:

Gymnastics: Handstand Skill Work

Work on handstand progressions:

Walk ups / Against wall / Free standing

Benchmark Test: Box Jump, Max Height

Find your max height box jumps.

for the score: Put your inches in "rounds" and tenths of inches in "reps" so a 42.5" box jump is 42 rounds, 5 reps.


MetCon WOD: Every 4 Minutes for 24 minutes

Calorie Row 20/15

15 Wall Balls 20/14

AMRAP - Rounds


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.