Flash
Wednesday, November 22nd, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
4 Rounds For Time
Competitive
10 Box Jump Overs (30”/24”)
15/12 Cal Air Bike
15/12 Cal Air Bike
Performance
10 Box Jump Overs or Step Overs (24”/20”)
12/10 Cal Air Bike
12/10 Cal Air Bike
Lifestyle
10 Box Step Overs
10/8 Cal Air Bike
10/8 Cal Air Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jump Overs
20 Second Air Bike
5 Box Jump Overs
20 Second Air Bike