Flash
Wednesday, December 13th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
AMRAP 20
Competitive
In a Vest (20/14)
15 Chest to Bar Pull-Ups
15 Air Squats
30 Shuttle Runs
15 Chest to Bar Pull-Ups
15 Air Squats
30 Shuttle Runs
Performance
15 Pull-Ups
15 Air Squats
30 Shuttle Runs
15 Air Squats
30 Shuttle Runs
Lifestyle
15 Jumping Pull-Ups or Ring Rows
15 Air Squats
30 Shuttle Runs
15 Air Squats
30 Shuttle Runs
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs