Flash
Wednesday, September 25th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups
-Into-
3 Rounds:
6 Inchworms to Push-Up
12 Ring Rows
12 Push-Ups
10 Sit-Ups
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Pull-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Dumbbell Push Press (50/35)
Sit-Ups
Performance
Feet Elevated Ring Rows
Dumbbell Push Press (35/25)
Sit-Ups
Dumbbell Push Press (35/25)
Sit-Ups
Lifestyle
Ring Rows
Dumbbell Push Press
Crunches
Dumbbell Push Press
Crunches