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

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Warm-up

Strength

Get a few warm up reps of each exercise in to be sure you have the right weight, etc. Then count your sets!

Strong Foundation Pullup

Bar with 2 bands of equal resistance. thread through the ends of the barbell. https://www.instagram.com/p/BtMTmNJA2X0/?utm_source=ig_web_button_share_sheet

Trap Bar Deadlifts

DEMO: https://youtu.be/JDiFfwupKlM – Don’t start counting your sets until you find a challenging weight

Metcon

Metcon (AMRAP – Reps)

3 Rounds For Total Reps in 14 minutes

1 minute KB Sumo Deadlift High-Pulls

1 minute DB Push Press

1 min air squats

1 minute Row (calories)

1 minute Rest

Score is total reps; goal is to keep reps consistent from round to round.