CrossFit Republic – CrossFit

Daily Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight)

0 Minutes – 8 Minutes: 4 Sets of 10 (R/L = 1) Top Down Alternating Kettlebell Bench Press

8 Minutes – 16 Minutes: 4 Sets of 15 Kettlebell Deficit Push Ups (Hands on bell not handle unlike video below)

16 Minutes – 24 Minutes: 4 Sets of 12 Low to High Double Dumbbell Flys (Standing)

24 Minutes – 32 Minutes: 2 Rounds of 90 Pyramid Kettlebell Horn Curls

Coaches and athletes, for these kettlebell horn curls, you will set up 5 kettlebells in increasing weight. You will start with your lightest kettlebell and perform 10 horn curls. After you complete the set of 10, you will move on to the next kettlebell and perform 10 reps. You will continue this until you make it all the way to your heaviest kettlebell and perform 10 reps. Upon completion of your heaviest kettlebell, you will make your way back down the kettlebells ending with 10 reps of your lightest weight. You do NOT do your heaviest kettlebell twice, hence the 90 reps total per round. Consider partnering up for logistical reasons. This comes out to a round every 4 minutes.

You will only log 3 weights today. Log the weight of both kettlebells for the presses, log the weight of both kettlebells for the low to high flys, and log the weight of your heaviest kettlebell for the horn curls.

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Endurance W.O.D. – 30 Minutes

For Time

500/400 Meter Row

30 Lateral Burpee Over Sandbag

500/400 Meter Ski

40 Sandbag Lunges in Place (100/70) (R/L=2)

500/400 Meter Row

30 Burpee Broad Jumps

500/400 Meter Ski

40 Sandbag Thrusters (100/700)

Scale with Slam bBall (30/20)

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