Flash
Tuesday, June 4th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
5 Rounds for Time (23 Minute Time Cap)
Competitive
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (35/25)
Performance
20/15 Cal Row
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
12 Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges (25/15)
Lifestyle
1 Minute Row
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges
12 No Push-up Burpees Over Db
12 Alternating Single Arm Overhead Db Lunges
Notes
Round 1
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side
Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side
10/8 Cal Bike
8 Inch Worm
1 Gym Length Single Arm Db Overhead Carry per Side
Round 2
10/8 Cal Bike
8 Inch Worm to Push-up
1 Gym Length Single Arm Db Overhead Lunges per Side