Flash
Thursday, August 17th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time
Competitive
100 Double Unders
25 Pull-up
50 Push-up
75 Air Squats
1000M Row
25 Pull-up
50 Push-up
75 Air Squats
1000M Row
Performance
100 Double Unders or 170 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row
Lifestyle
100 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Bdoyweight Box Squats
4 Minute Row
25 Jumping Pull-up
50 Elevated Push-up
75 Bdoyweight Box Squats
4 Minute Row
Cooldown
1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
Crossbody Shoulder Stretch
Couch Stretch
Notes
Coaches' Notes: Legs will be burning, manage this by controlling your pace on the run.