CrossFit Ironside – CrossFit
Gymnastic Pulls (Complete a group of sets and reps)
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
Metcon (Time)
5 Rounds:
(Rx)
15/12 Calorie Row
10 STO Presses 95/65
10 Step overs
(Rx+)
15/12 Calorie Row
6 Strict HSPUs
10 Box-overs
Metcon (AMRAP – Reps)
Summer-bod accessory work:
Super-set
Dumbbell Bench Press + Dumbbell Curls
-Rest 1-2 mins in-between sets-