CrossFit Iron Flag – NCGO

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Daily-5 Warm-Up

Warm-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 Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:15 – Max Single DB Thruster*

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest

-1:00 Rest b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us? 630.696.9802

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class or $45/week! Please message us ahead of time to let us know you're coming.

Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us?
630.696.9802

 

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!