Flash
Tuesday, December 5th, 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
5 Rounds For Time
Competitive
60 Box Jumps (30”/24”) ~ Split
50 Bupree Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
50 Bupree Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Performance
60 Box Jumps (24”/20”) ~ Split
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
50 Burpee Jumping Pull-Ups ~ Split
30/23 Cal Air Bike ~ Each
Lifestyle
60 Box Step-Ups ~ Split
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
50 Burpee Rows ~ Split
20/15 Cal Air Bike ~ Each
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jumps
5 Burpee Pull-Ups
20 Seconds Air Bike
5 Box Jumps
5 Burpee Pull-Ups
20 Seconds Air Bike