CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 8 – 10 Seated Strict Shoulder Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Lateral Shoulder Raises (Log both dumbbells of last set)

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

24 – 32 Minutes: 4 Sets of 12 – 15 Standing Bent Over Rear Delt Raises (Pinkys up) (Log both dumbbells of last set)

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Endurance W.O.D. – 30 Minutes (Time)

For Time and Quality…

4 Rounds of…

10 Kettlebell Strength Movement

5 (30′) Double Kettlebell Offset Carry (Left Hand Front Rack, Right Hand Overhead)

10 Kettlebell Strength Movement

5 (30′) Double Kettlebell Offset Carry (Right Hand Front Rack, Left Hand Overhead)

10 Kettlebell Strength Movement

5 (30′) Double Kettlebell Overhead Carry

10 Kettlebell Strength Movement

5 (30′) Double Kettlebell Front Rack Carry

Kettlebell Weight: 35s/20s

Round 1 – Movement 1: Double Kettlebell Standing Strict Press

Round 2 – Movement 2: Single Kettlebell Upright Rows

Round 3 – Movement 3: Single Kettlebell Horn Grip Front Shoulder Raises

Round 4 – Movement 4: Double Kettlebell Sit Up

Feel free to go a little heavier or lighter today depending on your goals.

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