CrossFit Republic – CrossFit

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

0 – 8 Minutes: 10 – 12 Close Grip Barbell Bench Press (Score heaviest set completed)

8 – 16 Minutes: 4 Sets of 10 – 12 (Each Side) Single Arm Landmine Rows (Score heaviest complete dset) (Use two conjoined plates or rivets in wall for the other end of the barbell to create the landmine effect)

16 – 24 Minutes: 4 Sets of 10 – 12 Single Arm Landmine Bicep Curl (Score heaviest completed set)

24 – 32 Minutes: 4 Sets of 10 – 12 Barbell Roll Outs (Abs) (No Score)

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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…

20/16 Calorie Ski

20 Flutter Kicks (L/R=1) (Feet Higher)

20/16 Calorie Row

20 Foot Assisted Russian Twists (L/R=1)

20/16 Calorie Bike

20 Lateral Scissor Kicks (Out/In =1) (Feet higher)

Step 1 (Beginner): 15 – 20 Minutes

15/12 Calorie Ski

10 Flutter Kicks (L/R=1)

15/12 Calorie Row

10 Russian Twists (L/R=1)

15/12 Calorie Bike

10 Lateral Scissor Kicks (Out/In =1)

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