Wednesday, June 17th 2015


Skill- Push-ups

Spend 5 minutes going over form and standards and perfecting form.

10m EMOM of:
5 push-ups (3 seconds down, 2 second hold at bottom 1 inch from ground, 1 second up. If you finish before the 30s mark, you are going to fast.)

Skill- Double-Under skillwork

Spend ten minutes working on double-unders. If you have double-unders, do three or four unbroken sets of 50.

10 minutes

WOD- 18m AMRAP
1 rope ascent
5 wall-balls
15 double-unders

Each round, add 1 rope ascent, 5 wall-balls and 15 double-unders.

score is total number of reps.

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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.