CrossFit Iron Flag – CrossFit

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General Warm-Up


Bulgarian Split Squat (5×7 /leg)

Goblet Squat (5×5 TEMPO 5-3-1)

P- 62/44

F- 44/26

Metcon – Performance

Metcon (Time)

20-minute EMOM

Minute 1: 100m Sprint Assault Runner

Minute 2: 15 GHD Situps

Minute 3: Max Distance Handstand Walk (2 Attempts) take the furthest distance of the two.

Minute 4: Rest

Score will be fastest run.

Comment box will contain combined distance of best attempts for handstand walks for 5 rounds.

Metcon – Fitness

Metcon (Time)

20-minute EMOM

Minute 1: 15 Burpees

Minute 2: 15 MB situps 20/14

Minute 3: 30s Handstand Hold

Minute 4: Rest

Score is combined time of Burpees each round.