CrossFit Iron Flag – CrossFit

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General Warm-Up



Muscle-ups (10×1)

If you have a mu, work on the movement that is tougher (bar or ring). If you don’t, work on false grip on rings and low ring progressions.

Team Building

Metcon (AMRAP – Reps)

15-minute EMOM

Minute 1 – 8 DB Snatches (Heavy, partners choose weight)

Minute 2 – 8 HSPU

At every 3-minute mark teams complete a total of 100 Double Unders.

Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. Every third minute, both partners complete 50 double unders or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell snatches while Partner B completes the handstand pushups. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.

Score is total jumps completed.