CrossFit Republic – CrossFit

Daily Bodybuilding Bro Sesh W.O.D. – 32 Minutes (2 Rounds for weight)

0 – 8 Minutes: 4 Sets of 16 – 20 Single Arm Dumbbell Bench Press (8 – 10 Each Arm) Using only 1 dumbbell. This movement is designed to force the core to stabilize while pressing with one side of your body. Score one dumbbell of last set.

8 – 16 Minutes: 4 Sets of 16 – 20 Single Dumbbell Free Standing Bent Over Rows (8 – 10 Each Arm) Using only 1 dumbbell and no bench support for core stabilization. Score one dumbbell of last set.

16 – 24 Minutes: 4 Sets of 15 Banded Overhead PVC Tricep Extensions (No score here, just a pump)

24 – 32 Minutes: 4 Sets of 15 Lying Banded Bicep Curls with PVC (No score here, just a pump)

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Endurance W.O.D. – 30 Minutes (Time)

4 Rounds For Time of…

20 Ball Slams (30/20)

20 Ball Ab Mat Sit Ups (30/20) (Hold Ball On Chest)

20 Lunges with Ball (R/L=2) (30/20) (Hold any way you want)

400 Meter Medball Run (30/20)

Substitute run (as a scale) with a 500/400 Meter Row or Ski