CrossFit Ironside – CrossFit
Gymnastic Presses (Skill day!)
Chart 1
7×8 reps
6×7 reps
5×6 reps
4×3 reps
3×4 reps
Chart 2
6×5 reps
7×4 reps
8×3 reps
9×2 reps
10×1 reps
Dips, pushups, HSPU’s, Handstand Walks/ Holds and any type of variation.
Metcon (AMRAP – Rounds and Reps)
Happy Valentines Day!
Grab your Valentine or your frienemy, and Partner Up!
Death by Wallball and Pullup
1 Wallball
1 Pullup
2 Wallballs
2 Pullups
3 Wallballs
3 Pullups
etc…
On the 1st minute of this workout you and your partner will perform either 1 wall ball or 1 Pullup, on the next minute you will switch movements and complete 2 of the opposite movements that you performed the minute before.
You will increase by 1 rep each round you complete until you or your partner can no longer complete the reps within the minute.
You will enter completed Rounds + extra reps from both you and your partner. For example if you and your partner complete 10 Rounds + 9 Wallballs and 8 pull-ups then your score would be 10 Rounds + 17 reps
Metcon (AMRAP – Reps)
8 min tabata:
DB Curls + DB Rows