Tuesday, March 15th


CrossFit Open 16.4 is this Friday! Sign up for your spot on Wodify as soon as possible.

Today's WOD:

Warm up

Technique Work - Handstand / Handstand Push up
**Focus on proper body position on the wall. Walk ups / learning to do a handstand against the wall
**If you are already proficient at HSPU then you will be doing a 10 Minute EMOM Strict or Deficit 3-6 reps
(no score)

Strength - Paused Back Squat
(3 - 3 - 3 - 3 - 3 @ ascending)
**3 second pause Focus on hitting full depth with good back position.

MetCon WOD: 40 - 30 - 20 - 10

Wall Balls 20/14 (Open standard)
Ab mat sit ups
Double Unders

(prev. wod 10/27/15)


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.