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
Work on your choice of gymnastic pulls.
Metcon (Time)
10 Rounds:
10 Wallballs
30 Double-unders/ 15 DU attempts
Metcon (AMRAP – Reps)
8 min EMOM:
Odd min: Dumbell Curls
Even min:Dumbell Rows
Start heavy and drop weight each round if necessary