WOD

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 16042021

STREAM

WORKOUT
1) AMRAP 15
3 Burpee tuck jumps
6 alternating Single leg Reverse burpees
12 strict sit-ups
24 alternating step back lunges

2) Core
5 rounds with 45s rest in between of:
15-20 reps with 1s tophold lemon squeezer

MUSCLE BEACH

WARM-UP
400m run
10 alt. thoracic bridges
10 divebombers
6 alt. super stretches

STRENGTH
choose mainlift
5 x 5 @2rir

WORKOUT
AMRAP 12
3 strict pull-ups / scale: negative w 3s down
6 Shoulder-to-overheads 25/40 kg
12 Box jumps 45/60 cm
24 Alternating Front Rack lunges 25/40 kg
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