Flash
Friday, August 4th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Bathroom Break and Scaling Options:
WOD
Workout Format
10 Rounds for Time in Pairs (20 Minute Time Cap)
Competitive
20 Toes to Bar (Split)
250M Run (Sync)
250M Run (Sync)
Performance
20 Hanging Leg Raises (Split)
250M Run (Sync)
250M Run (Sync)
Lifestyle
20 Hanging Knee Raises (Split)
250M Run (Sync)
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
250M Run (Sync)
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch