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.

9 hours ago

Spree Crossfit - In Squat We Trust

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
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