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.

WOD 092922warm up7min8 tuckups20sec hollow rock20 calf raises 10sec hold on last rep20sec arm circle"Slips"15min1) 8 front to back scales each side2) 15-20sec L-sit3) 3 wall walks w 5sec pause in handstand4) 30sec plank march5) 30sec seated straddle"defused"for time15-12-9-6-3toes to bar35 unbroken double unders 50 single unders if you break DUsextra credit mobility3 sets1min doorway each side1min scorpion each side1min deadhang1min extended childs pose w rotation each side ... See MoreSee Less
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