Flash
Wednesday, December 4th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds
WOD
Workout Format
AMRAP 12
Competitive
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
Performance
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
Lifestyle
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups