CrossFit Iron Flag – CrossFit

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Warm-up

Warm-up (No Measure)

Partner 200m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Skill

8-10 Minutes – Toes to Bar Work

Workout

PERF: Metcon (Time)

3 Rounds for Time (Relay Style):

10 Toes to Bar

10 Deadlifts 225/155#

250m Run (Around Triangle)

Partner 1 completes 1 full round and then partner 2 goes. Partners will complete 3 full rounds each.

FIT: Metcon (Time)

3 Rounds for Time (Relay Style):

10 Knees to Elbow

10 Deadlifts 185/115#

250m Run (Around Triangle)

Partner 1 completes 1 full round and then partner 2 goes. Partners will complete 3 full rounds each.

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only