Flash
Tuesday, September 10th, 2024 - Flash Class
General Warm-Up
2 Rounds
15 Inchworms
15 Ring Rows
15 Elevated or Knee Push-Ups
15 Air Squats
15 Crunches
15 Inchworms
15 Ring Rows
15 Elevated or Knee Push-Ups
15 Air Squats
15 Crunches
WOD
Workout Format
AMRAP ~ 15 Minutes
Competitive
Half Gym Length Handstand Walk
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
25 Pull-Ups
Half Gym Length Handstand Walk
25 Push-Ups
Half Gym Length Handstand Walk
25 Sit-Ups
Half Gym Length Handstand Walk
25 Air Squats
Performance
15 Wall Supported Hanstand Shoulder Taps
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
20 Pull-Ups or Parallel With Floor Ring Rows
15 Wall Supported Handstand
15 Wall Supported Handstand Shoulder Taps
20 Sit-Ups
15 Wall Supported Handstand Shoulder Taps
20 Air Squats
Lifestyle
1 Gym Length Bear Crawl
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats
15 Ring Rows
1 Gym Length Bear Crawl
15 Elevated Push-Ups
1 Gym Length Bear Crawl
15 Sit-Ups
1 Gym Length Bear Crawl
15 Air Squats