Flash
Monday, November 4th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
Strength
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
Competitive
10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)
Performance
10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)
Lifestyle
10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing