Flash
Friday, July 21st, 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
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
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
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time in Pairs or Solo
Competitive
100 Lunges (Sync)
200M Farmer Carry (70/50) (Split)
400M Run (Sync)
200M Farmer Carry (70/50)
100 Lunges
200M Farmer Carry (70/50) (Split)
400M Run (Sync)
200M Farmer Carry (70/50)
100 Lunges
Performance
100 Lunges to Ab Mat (Sync)
200M Farmer Carry (50/35) (Split)
400M Run(Sync)
200M Farmer Carry (50/35)
100 Lunges to Ab Mat
200M Farmer Carry (50/35) (Split)
400M Run(Sync)
200M Farmer Carry (50/35)
100 Lunges to Ab Mat
Lifestyle
50 Lunges (Sync)
200M Farmer Carry (Split)
200M Run (Sync)
200M Farmer Carry
50 Lunges
Coaches' Notes: This Is a Fun Partner or Solo Chipper. Attack This However You’d Like.
200M Farmer Carry (Split)
200M Run (Sync)
200M Farmer Carry
50 Lunges
Coaches' Notes: This Is a Fun Partner or Solo Chipper. Attack This However You’d Like.
Cooldown
1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch
Forward Fold Stretch
Forearm Stretch
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