CrossFit Ironside – CrossFit
Gymnastic Pulls (Pick a group of sets and reps to complete)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Strict pullups, kipping, weighted, chest to bar, butterfly, muscle-ups, progressions, etc…
Metcon (AMRAP – Reps)
Partner Up! (In teams of 3)
15 min AMRAP:
(Rx+)
12 TTB’s
20/16 calorie row
50 Double-unders
-rest-
(Rx)
12 Leg-raisies
16/12 calorie row
100 Single-unders
-rest-
(Foundations)
12 Sit-ups
12 Ring-Rows
12 KB Swings
-rest-
konga-line style partner WOD. Rest after the jump rope. Enter cumlative team reps into wodify.