CrossFit Iron Flag – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

10-20-30 and so on…

Mountain Climbers

10-10-10 and so on…

Alt. Sit-Thrus

5-5-5 and so on…

Strict Crunches

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB Swing

MIN 3 – Max Alt. V-ups

MIN 4 – Walking Rest

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!