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

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Warm-up

Metcon

Metcon (Time)

Lumberjack 20 masters style – time cap 25 minutes

20 KB Deadlifts

200 meter Run

20 Kettlebell Swings

200 meter Run

20 Goblet Squats

200 meter Run

20 Burpees

200 meter Run

20 Ring Rows

200 meter Run

20 Dumbbell Cleans

200 meter Run

Shorten distance to 100 meters for beginnners or row 250 meters OR lengthen distance to 400 meters if you’re up for a challenge.

Metcon (Time)

Lumberjack 20 masters style – time cap 25 minutes

20 KB Deadlifts

200 meter Run

20 Kettlebell Swings

200 meter Run

20 Goblet Squats

200 meter Run

20 Burpees

200 meter Run

20 Ring Rows

200 meter Run

20 Dumbbell Cleans

200 meter Run

Shorten distance to 100 meters for beginnners or row 250 meters OR lengthen distance to 400 meters if you’re up for a challenge.

Cool Down

Coach led stretching for 10 minutes at the end of class