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

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Warm-up

Metcon

Metcon (Calories)

Row your Boat:

1 min max cals, 1 minute rest

2 min max cals, 2 minutes rest

3 min max cals, 3 minutes rest

4 min max cals, 4 minutes rest

3 min max cals, 3 minutes rest

2 min max cals, 2 minutes rest

1 min max cals,

This is a little over a 30 minute workout, including rest.

Accessory

Half-Kneeling One-Arm Landmine Press (5 x 5/side)

Half-Kneeling One-Arm Landmine Press: https://youtu.be/1C585vF5kuU