Flash
Wednesday, August 9th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Push-Ups or Knee Push-Ups
Squat Hops
Supinated Pull-up or Jumping Supinated Pull-up
Broad Jumps
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Push-Ups or Knee Push-Ups
Squat Hops
Supinated Pull-up or Jumping Supinated Pull-up
Broad Jumps
Bathroom Break and Scaling Options:
WOD
Competitive
15 Box Jump Overs
10 Strict Press (110/80)
10 Strict Press (110/80)
Performance
15 Box Step Overs
10 Strict Press (95/65)
10 Strict Press (95/65)
Lifestyle
15 Box Step Overs
10 Strict Press
10 Strict Press
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Crossbody Shoulder Stretch
Straight Leg Calf Stretch
Crossbody Shoulder Stretch
Notes
4 Rounds for Time