Flash
Tuesday, January 9th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength
High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps
WOD
Workout Format
4 Rounds, For Time
Competitive
20 Turkish Sit-Ups (25/15 Plate)
5 Wall Walks
50 Double Unders
5 Wall Walks
50 Double Unders
Performance
20 Turkish Sit-Ups (15/10 Plate)
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders
Lifestyle
20 High Plank Shoulder Taps
5 Inchworms
50 Single Unders
5 Inchworms
50 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Turkish Sit-Ups
1 Wall Walks
10 Double Unders
5 Turkish Sit-Ups
1 Wall Walks
10 Double Unders