Workout of the day
The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.
You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.
WODs 01122020
LIVE @7.15 + all-day available at: youtu.be/Ui5FUGRn858
WARM-UP
2 rounds for quality of:
20 Jumping jacks
15s Samson Stretch - each side
10 piked seated bent over leg raises (hands as far in the front as possible)
5 strict burpees
WORKOUT (25 min)
a) amrap 12 min of:
30s of L-sit
12 alternating renegade rows @bodyweight
5 burpees
2 minutes rest
amrap 12 min of:
30s arch/superman hold
12 alternating renegade rows @bodyweight
5 burpees
MUSCLE BEACH
WARM-UP
2x @empty bar, 8 reps each of:
Bent over row
3-Position Deadlifts
Strict presses
Backsquats
strict burpees
a) STRENGTH
choose mainlift
4 x 5 @80-85%/ @1rir (reps in reserve)
~2 minutes Rest in between sets
b) WORKOUT
4 Rounds @40s work/20s rest for each:
1. DB Push Presses 2x10/2x20kg
2. Renegade rows 2x10/20kg
3. Push-ups on DBs
4. DB bent over rows
