Flash
Wednesday, December 20th, 2023 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 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 -
2 Rounds / 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
Christine
3 Rounds for Time, 15 Minute Time Cap (Re-Test Workout Nov. 16th)
3 Rounds for Time, 15 Minute Time Cap (Re-Test Workout Nov. 16th)
Competitive
500M Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
12 Deadlifts (Bodyweight)
21 Box Jumps (24”/20”)
Performance
500M Row
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/20”)
12 Deadlifts (135/95)
21 Box Jumps or Steps (24”/20”)
Lifestyle
2 Minute Row
12 Deadlifts
21 Box Step Ups
12 Deadlifts
21 Box Step Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale
20 Second Row
5 Deadlifts @ Warm-up to Working Weight
5 Box Jumps @ Workout Scale