Wednesday, January 20th


Today's WOD:

Warm up - 3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

12 Ab mat Sit ups

8 Push-Ups

8 Pull ups / Ring rows

After warm up - 5 minutes mobility

Technique Work - Handstand / Handstand Push up

10 minutes

 MetCon WOD: 10 Rounds for Time

25 Double-Unders (12 Attempts)

10 Hand release push ups

10 Toes to Bar (Scale=12 ab mat sit ups)

The sub for double-unders is 12 attempts. To get good at double unders we need to attempt them during the WOD.

Stretching - 5 minutes (Chest/Shoulders/Back)


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.