CrossFit Iron Flag – Crossfit Master’s (50+)

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Warm-up

Coach to review med ball cleans and turkish get ups!

Strength

Box Squat (6 x 6 – building)

Turkish Get Up (6 x 2/side (between squats))

Lots of Scaling options – 1/2 turkish getups (start on the ground, come up to the elbow and hand, swing leg and then stop there and go back down), no weight, lighter weight!

If 1/2 TGUs are a bit too difficult, just try coming up to the elbow, hand and raise hips and then come back down.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 cal row

10 plate jumps/stepups (should be a small jump – speedy!)

10 med ball cleans