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

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Warm-up

Strength

Trap Bar Deadlifts (4 x 5)

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

Double KB Front Rack Walk (Between each DL, walk 205 yards)

https://youtu.be/zKHog8SWdM4

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 renegade rows/side

10 DB Push press

15 situps (Scale up with weight)