Flash
Friday, August 11th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
Bathroom Break and Scaling Options:
WOD
Workout Format
10 Rounds for Time
Competitive
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
10 Air Squats
10 Push-Ups
10 Sit-Ups
Performance
10 Burpees
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
10 Air Squats
10 Elevated Push-Ups
10 Sit-Ups
Lifestyle
10 No Push-up Burpees
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
10 Bodyweight Box Squats
10 Elevated Push-up
10 Crunch
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch