CrossFit Ironside – CrossFit
Gymnastic Pulls
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
Pick a gymnastic pull of your choice to work on. You can pick a group of sets and reps to complete or work on developing a skill.
Metcon (Time)
6 Rounds:
(Rx+)
5 HSPU’s
10 KB Swings
15 W. Sit-ups 25/15
(Rx)
5 DB STO Presses
10 KB Swings
15 Sit-ups