Saturday, June 20th 2015


Skill- handstands
     
Work on handstands. Depending on your level of skill, practice holding against the wall, walking, freestanding or shoulder tap handstands.

To practice handstand walks, do five rounds of:
20 seconds on
10 seconds off

15 minutes

WOD- "MedBall Buddy"

Find your favorite Medicine Ball (20/15 #) and draw a face on it with chalk. This is your Medicine Ball Buddy. For the entire work out, you must be supporting his weight in some way. If your MedBall Buddy touches the ground or any surface other than the wall for the wall-ball shots, you will apologize by doing 10 burpees before picking your Buddy back up.

For time, while holding your MedBall Buddy:

800m run

50m Overhead-hold walking lunge
25 Wall-Balls 10/9' target
15 Box Jumps 24/20"

1,600m run

15 Box Jumps 24/20"
25 Wall-Balls 10/9' target
50m Overhead-hold walking lunge

800m run

35 minute time cap

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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.