CrossFit Republic – CrossFit

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

Pure Chest Day

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Twist Chest Press (Score both dumbbells of heaviest set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Score both dumbbells of heaviest set)

16 -24 Minutes: 4 Sets of 10 – 12 Standing Underhand Double Dumbbell Raises (Supinated Grip) (Score both dumbbells of heaviest set)

24 – 32 Minutes: 4 Sets of 10 – 12 Double Dumbbell Push Ups (Chest touches the floor) (Modify from knees) (Modify with no dumbbells)

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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 30 Minutes of…

10 Push Ups

30 Second Elbow Plank

10 Ball Slams (30/20)

15/12 Calorie Bike or 200 Meter Run

RX+: 200 Meter Slam Ball Run (30/20)

Modify ball slams by reducing the weight and/or reps

Modify push ups by doing them from the knees and decreasing reps.