Flash
Tuesday, January 30th, 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
Competitive
30 Back Squats (200/140)
40 Box Step-Ups
50 Cal Air Bike
40 Box Step-Ups
50 Cal Air Bike
Performance
30 Back Squats (135/95)
40 Box Step-Ups
40 Cal Air Bike
40 Box Step-Ups
40 Cal Air Bike
Lifestyle
30 Air Squat
30 Box Step-Ups
3 Minute Air Bike
30 Box Step-Ups
3 Minute Air Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike
3 Back Squat
5 Box Step-Ups
20 SEC. Air Bike