Flash
Friday, December 22nd, 2023 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
5 Rounds for Time, in Pairs
Competitive
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
10 Burpee Over Line Sync
40 Alternating Lunges Split
Performance
20 Sit-Ups Sync
10 Burpee Over Line Sync
40 Alternating Lunges Split
10 Burpee Over Line Sync
40 Alternating Lunges Split
Lifestyle
20 Crunches Sync
10 No Push-up Burpee Over Line Sync
40 Alternating TRX Lunges Split
10 No Push-up Burpee Over Line Sync
40 Alternating TRX Lunges Split
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sit-Ups
4 Burpees Over Line
6 Lunges
5 Sit-Ups
4 Burpees Over Line
6 Lunges