CrossFit Republic – CrossFit

Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Seated Double Dumbbell Arnold Press (Score both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Upright Rows (Score both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Front Raises (Score both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 12 – 15 Double Dumbbell Standing Lateral Raises (Score both dumbbells of last set)

For the upright rows, lateral raises, and front raises, both dumbbells raise at the same time.

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Daily Endurance W.O.D. (Functional Bodybuilding) – 30 Minutes (Time)

For Time and Quality Complete…

4 Rounds of…

250/200 Meter Row

12 Alternating Double Kettlebell Bottom Up Press (Standing) (35s/25s) (R/L=2)

250/200 Meter Ski

12 Single Kettlebell Upright Rows (35/25)

15/12 Calorie Bike

12 Single Kettlebell Front Raises (35/25)

All movements may be substituted for a 200 meter run.

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