Flash
Tuesday, June 25th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
15 Minutes ~ AMRAP
Competitive
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35
Performance
25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25
Lifestyle
15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold
Notes
Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold
Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold
Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist