Sunday

CrossFit Iron Flag – NCGOView Public WhiteboardDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure)Bodyweight PumpMetcon (AMRAP – Reps)AMRAP x 7 MINUTES 10-20-30 and so on…...

Wednesday

CrossFit Iron Flag – NCXView Public WhiteboardWarm-upWarm-up (No Measure)5 SETS (:20 ON / :10 OFF) MOVT 1 — Jumping Jacks MOVT 2 — Slam BallsStrengthMetcon (No Measure)3 SETS FOR QUALITY 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated...

Thursday

CrossFit Iron Flag – NCGOView Public WhiteboardDaily-5 Warm-UpWarm-up (No Measure)2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure)Push x Pull StrengthMetcon (AMRAP – Reps)EMOM x 12...

Olympic Lifting

CrossFit Iron Flag – Olympic LiftingView Public WhiteboardOlympic LiftingA.: Tall Clean (6×3)Start with bar hanging at arms length in clean grip, light contact with the body. Fast pull under and into your receiving position. Technique Drill= Stay lightB.:...

Thursday

CrossFit Iron Flag – Crossfit Master’s (50+)View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows :30...

Thursday

CrossFit Iron Flag – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull UpsWorkoutMetcon (Time)4...