Friday, June 24th


Today's WOD:

Warm up

Strength - Good Mornings
(10 - 10 - 10 - 10 - 10 @ light weight

Slow, Controlled, only go as far of flexibility allows. Maintain "scoop" in the lower back.
*Bar placement is low bar or on traps, no rounding of the back.

MetCon WOD: 10 Rounds

5 Back Rack Lunges (per leg) 115/75
10 KB Swings 55/35
10 Air Squats (work on full depth)

Time cap 20 mins.

Post WOD stretch


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.