CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Pre Squat

1 set 12 reps Banded Squat w/ Empty bar

1 set 8 reps Paused Back Squat (3 seconds at the bottom) 135/95. 95/65

Strength

A1: Box Squat (High Box; 4×7 70-80%)

A2: Front Rack Lunge (4×14 )

P= 115/85 (BB) F=35/20 (DB)

A3: Goblet Squat (3-sec Pause Squat, 4×5)

P= 70/53. F=53/35

Mobility

ROMWOD