Flash
Monday, December 11th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
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 -
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
Competitive
AMRAP 3
Max Strict Pull-Ups
- Rest 1 Minute -
AMRAP 3
Max Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Max Strict Pull-Ups
- Rest 1 Minute -
AMRAP 3
Max Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Performance
AMRAP 3
Max Ring Rows Parallel With the Floor
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Max Ring Rows Parallel With the Floor
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Lifestyle
AMRAP 3
Max Ring Rows
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Max Ring Rows
- Rest 1 Minute -
AMRAP 3
Max Elevated Push-Ups
- Rest 1 Minute -
AMRAP 3
Max Sit-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups