Flash
Thursday, February 1st, 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
WOD
Workout Format
For Time ~ 3 Rounds
Competitive
25 Box Jumps
25 Toes to Bar
25 Push-Ups
25 Toes to Bar
25 Push-Ups
Performance
25 Box Jumps or Steps
25 Knees to Chest
25 Elevated Push-Ups
25 Knees to Chest
25 Elevated Push-Ups
Lifestyle
25 Box Step UPS
25 Leg or Knee Raises
25 Elevated Push-Ups
25 Leg or Knee Raises
25 Elevated Push-Ups
Conditioning Warm-Up
5 Minutes to Do 3-5 Rounds of Wod Warm-up
5 Box Jumps
5 Toes to Bar
5 Push-ups
5 Box Jumps
5 Toes to Bar
5 Push-ups