Flash
Monday, January 15th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength
Goblet Squats
Every 1:30 on the Minute x 4 Rounds
14 Goblet Squats
Every 1:30 on the Minute x 4 Rounds
14 Goblet Squats
WOD
Workout Format
For Time
Competitive
2000M Row
50 Jump Lunges
100 Sit-Ups
50 Jump Lunges
100 Sit-Ups
Performance
2000M Row
50 Alternating Lunges
100 Sit-Ups
50 Alternating Lunges
100 Sit-Ups
Lifestyle
2000M Row
50 Assisted Lunges
50 Crunches
50 Assisted Lunges
50 Crunches
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec. Row
5 Jump Lunges
5 Sit-Ups
20 sec. Row
5 Jump Lunges
5 Sit-Ups