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

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Metcon (AMRAP – Reps)

Part 1: 5 min AMRAP

15 DB thursters

30 russian twists

Rest 2 minutes

Part 2: 5 min AMRAP

15 Kettlebell swings

30 situps

Rest 2 minutes

Part 3: 5 min AMRAP

15 box/bench dips

15 goblet squats

Seated Shoulder Press (5 x 6)

Use DB’s or BB

Pushups (5 x 5)

Scale as needed to keep elbows narrow; can be off a box, off knees or using a band (wrap it twice around your arms, place just above ebows – will help you get out of the bottom of a pushup).