CrossFit Iron Flag – NCX

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Warm-up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)

MOVT 1 — Jumping Jacks

MOVT 2 — Slam Balls

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Strict Pull-ups or 7-10 Slow Ring Rows

10 Barbell Supinated Bent Over Rows

1:00 DB Plank Sides

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

10 Ring Rows or Jumping Pull-ups

15 Slam Balls (20/10)

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

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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!