CrossFit Ironside – CrossFit
Announcements
Reminder: 5:30 and 6:30 PM Classes cancelled. All other classes are Open Gyms!
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
strict pullups, kipping, chest-to-bar, bar muscle ups, ring muscle-ups, technique work
Metcon (Time)
For Time:
100 Double-unders/50 DU Attempts
30 Wallballs
15 Burpees
30 Wallballs
100 Double-unders/ 50 DU Attempts