Thursday, July 16th 2015

Be sure to sign up for yoga on wodify if you plan of attending at 5pm!


Thursday, July 16th 2015

Skill- Handstands

Work on handstands against the wall, freestanding, or walking.

15 minutes

Skill/Strength- Kettlebell swing

5 minute review on form of the kettlebell swing, then

10 minute EMOM of:
6-10 Kettlebell swings (use the heaviest weight you can do with perfect form for all 6 - 10 reps)

MetCon WOD - 6 Rounds for Time of:

10 BTN Lunges 135/95
15 Box Jumps 24/20
20 Ab mat sit ups

18 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.