Flash
Friday, January 19th, 2024 - 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
Strength
KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts
WOD
Workout Format
For Time ~ In Pairs
10 Rounds
10 Rounds
Competitive
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync
6 Toes to Bar Sync
9 Box Jumps Sync
Performance
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync
Lifestyle
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync
6 Knee Raies Sync
9 Box Step UPS Sync
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync