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 092922![]()
![]()
warm up![]()
7min![]()
8 tuckups![]()
20sec hollow rock![]()
20 calf raises 10sec hold on last rep![]()
20sec arm circle![]()
![]()
"Slips"![]()
15min![]()
1) 8 front to back scales each side![]()
2) 15-20sec L-sit![]()
3) 3 wall walks w 5sec pause in handstand![]()
4) 30sec plank march![]()
5) 30sec seated straddle![]()
![]()
"defused"![]()
for time![]()
15-12-9-6-3![]()
toes to bar![]()
35 unbroken double unders ![]()
![]()
50 single unders if you break DUs![]()
![]()
extra credit ![]()
mobility![]()
3 sets![]()
1min doorway each side![]()
1min scorpion each side![]()
1min deadhang![]()
1min extended childs pose w rotation each side
