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

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Every 60 seconds, move to your next station – complete for 5 rounds.

Box Squat (5×5)

Trap Bar Deadlifts (5 x 5)

DEMO: – Don’t start counting your sets until you find a challenging weight

Dumbell Pullover (5 x 7)

Front Plank (Time)

5 x 45-second holds


Metcon (Time)

1 rounds for time:

500 m Row then


DB thrusters

Ring Rows (can use TRX system in the back room too!)

– Think moderate ‘sprint’ pace here knowing this workout is about 7ish minutes. Stay controlled on the row and then take off on the thrusters and ring rows

Cool Down

Metcon (No Measure)

Stretch with a coach for the last 5 minutes of class –

Cat/Cow Poses

High Lunge Pose on each side