Flash
Monday, December 2nd, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees
WOD
Workout Format
For Time ~ 14 Minute Time Cap
Competitive
21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees
Performance
21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees
Lifestyle
21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees