Flash
Thursday, December 7th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
AMRAP ~ 15 Minutes
Competitive
15 Toes to Bar
25 Slam Balls (20/15)
50 Double Unders
25 Slam Balls (20/15)
50 Double Unders
Performance
15 Knees to Elbows
25 Slam Balls (20/15)
50 Double Unders or 85 Single Unders
25 Slam Balls (20/15)
50 Double Unders or 85 Single Unders
Lifestyle
15 Knee Raises
25 Slam Balls
50 Single Unders
25 Slam Balls
50 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Toes to Bar @ Workout Scale
5 Slam Balls @ Workout Weight
10 Double Unders @ Workout Scale
5 Toes to Bar @ Workout Scale
5 Slam Balls @ Workout Weight
10 Double Unders @ Workout Scale