CrossFit Iron Flag – CrossFit
General Warm-Up
Warm-up
Pre Deadlift
1 set of 15 RDL w/ empty bar
1 set of 15 Superman
Strength
15-minutes
Deadlift (BANDED! 5×3-minute Rounds; 5×7)
5 – 3 min Rds
First 2 Min – BANDED Deadlifts 7 reps @ 40-50%
Min 3 – 30 Yard Farmers Carry
Metcon
Metcon
Metcon (Time)
“Double Annie”
50-40-30-20-10-20-30-40-50
Double Unders
Situps