Flash
Tuesday, August 1st, 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 3 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
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 3 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Bathroom Break and Scaling Options:
WOD
Workout Format
4 Rounds (15 Minute Time Cap)
Competitive
20/16 Cal Row
25 Weighted Sit-Ups (20/14)
25 Weighted Sit-Ups (20/14)
Performance
20/16 Cal Row
25 Weighted Sit-Ups (14/10)
25 Weighted Sit-Ups (14/10)
Lifestyle
1:45 Row
25 Sit-Ups
Coaches' Notes: Expect Your Legs to Burn During This Workout. Find Your Pace That Is Hard but Doesn’t Redline You and Hold It.
25 Sit-Ups
Coaches' Notes: Expect Your Legs to Burn During This Workout. Find Your Pace That Is Hard but Doesn’t Redline You and Hold It.
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch