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 110822
warm up
1k row
McGill Big 3
skill
medball over shoulder
strength
EMOM 10x
2 medball over shoulder + 1 medball clean + 2 box-step-overs with medball in fronthold @45 box & 30/50 medball
workout
amrap 12min
12/15cal airbike
30sec L-sit hold
extra credit
50 strict pull ups or 3x5 negative pull ups
