Friday, April 15th


Today's WOD:

Warm up

Grip Strength - KB Farmer Carry

Skill work - Handstand progressions
-Walk ups
-Handstand on wall
-shoulder taps
10 minutes

MetCon WOD: 14 minute AMRAP

25 Doubles
10 Box Jumps 24/20
5 Strict pull ups (Rx+ 2 muscle ups)

Post WOD - Calf stretching and foam roll.


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.