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
