Flash
Tuesday, November 28th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
5 Rounds For Time
Competitive
8 Ring Dips
10 Toes to Bar
10 Toes to Bar
Performance
8 Push-Ups
10 Hanging Knees to Chest
10 Hanging Knees to Chest
Lifestyle
8 Elevated Push-Ups
10 Hanging Knees Raises
10 Hanging Knees Raises
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar
3 Ring Dips
5 Toes to Bar