CrossFit Ironside – CrossFit
Announcements
Reminder: Wednesday is Open Gym during all classes. Come in and make up any lifts, work on any skills and become a better more well rounded CrossFitter! A WOD and strength piece is also available as an option below.
Gymnastic Pulls (Skill development)
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
Pullups, Muscle-ups, Rope Climbs, etc…
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Partner Up!
(Rx+)
50 Chest-to-bar Pullups
50 Box-overs
50 Calorie Row
(Rx)
50 Pullups
50 Box Jumps
50 Calorie Row