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

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Warm-up

Be sure to include Shoulder Focus – rounds of banded pull aparts, plank with shoulder retraction, crossover symmetry stations with snow angels. At the end include a static stretch with bands – front rack stretch, bow and arrow stretch – https://youtu.be/Yhu-73-flrY.

Strength

Shoulder Press (3 x 10 )

DB or BB – focus on form over weight.

Overhead Plate Carry (60 yards)

Pick a plate that is appropriately challenging. Focus on rib cage down and push into the plate.
Complete 60 yard carry between your press sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Total of 4 rounds – Five 2:30-minute AMRAPs

AMRAP in 2:30 minutes

3 Power Cleans (DB or BB)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 4 times

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 2:30-minute cycle where you left off on the previous cycle. Repeat for a total of 4 cycles. Count total rounds and reps completed.