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

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Warm-up

Strength

Lots of stabilizing today – be patient and take your time on these! Heavier doesn’t equal better.

Bird Dog Rows (3 x 5/side)

https://youtu.be/U5cLXXB6z4w

Single Leg RDL (3 x 5/side)

Use Kb or Db

Metcon

Metcon (Time)

Dumbbell DT:

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks