CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Squat Specific – 1 x 12 Empty Bar Squat Warm-Up w/ Band around lower knees

Strength

15-minutes

A: Back Squat (5×3-minute Rounds; 5×12 @ 40-50%)

5 – 3min Rds

First 2 min – Back Squat 12 reps @ 40%-50%

Min 3 – :45 Wall sit

Metcon – Performance

PERF: Metcon (AMRAP – Reps)

10-minute AMRAP – Ascending Ladder

1 Bar Muscle Up

1 Burpee

2 Bar Muscle Ups

2 Burpees

3 Bar Muscle Ups

3 Burpees

etc…

Metcon – Fitness

FIT: Metcon (AMRAP – Reps)

10-minute AMRAP – Ascending Ladder

1 Burpee

1 Pullup

2 Burpee

2 Pullups

3 Burpees

3 Pullups

etc…