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
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
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