CrossFit Republic – Compete General Warm Up (Checkmark) 2:00 easy on the bike PVC warm up – Pass Through’s, Around the World, Snatch Balance, Good Mornings Deep Lunge Stretch Scorpion Stretch Duck Walk Pigeon Stretch Child’s Pose Downward Dog CobraI’m going to start releasing a general (unguided) warm up each week. These are stretches, or...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (Time) For Time… 40 – 30 – 20 – 10 Reps of… Russian Kettlebell Swings (55/35) Kettlebell Goblet Squats (55/35) Ab Mat Sit Ups Intended Stimulus This is a moderate-length descending workout with high initial volume that tapers as fatigue builds. The...Read More