Flash
Monday, August 21st, 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
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
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
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
Bathroom Break and Scaling Options:
WOD
Workout Format
3 Rounds for Time (14 Minutes Time Cap)
Competitive
15 American KB Swings (50/35)
200M Run
25 Pull-Ups
200M Run
25 Pull-Ups
Performance
15 American KB Swings (35/25)
200M Run
25 Jumping Pull-Ups
200M Run
25 Jumping Pull-Ups
Lifestyle
15 KB Swings
200M Run
25 Ring Rows
200M Run
25 Ring Rows
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch