CrossFit Ironside – CrossFit
Gymnastic Presses (Pick a group of sets and reps)
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
Use this as a skill development session.
Metcon (Time)
(Rx+)
3 Rounds:
75 Double-unders
30 Wallballs
15 Chest-to-bar Pullups
(Rx)
3 Rounds:
30 DU attempts
15 Wallballs
15 Pullups
(Foundations)
3 Rounds:
100 Single-unders
15 goblet squats
15 Ring-rows