Monday, June 22nd 2015

Skill- Kettle bell swing
5 minute reviewing/perfecting form

10 minute EMOM of
10 kettle bell swings (at the heaviest weight you can keep perfect form for 10 unbroken reps)

15 minute total

Skill- Pistol squats
Work on pistol squat progression. If you have pistol squats, spend 5 minutes warming up. Then

10 minute EMOM of
3, 4 or 5 pistol squats per leg (based on your ability)

15 minutes total

WOD- 21-15-9 for time

Front squat 155/105#

15 minute cap


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.