CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 Single Dumbbell Bent Over Rows (Bench Assisted) (Log one dumbbell of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Seated Bent Over Double Dumbbell Rear Delt Raises (Log both dumbells of last set)

***See video below. Arms pull back with slight bend in the elbow. Short range of motion. We’re not raising the dumbbells out straight to the sides.

16 – 24 Minutes: 4 Sets of 8 – 10 Side Lying (Flat Bench) Dumbbell Lat Raises (8 – 10 Each Arm) (Log one dumbbell from last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Seated Double Dumbbell Front Raises (Same time) (Hammer grip) (Log both dumbbells of last set)

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Endurance W.O.D. – 30 Minutes (Time)

For Time…

Buy In: 60′ Single Kettlebell Bear Crawl

4 Rounds of…

20 Kettlebell Gorilla Rows (R/L =2) (35s/20s)

20 Double Kettlebell High Pulls (35s/20s)

20 Alternating Kettlebell Twist Press (R/L=2) (35s/20s)

Buy Out 60′ Double Kettlebell Death March

Cones 30′ Apart

Step 1: 20s/10s

Step 2: 25s/15s

Step 3: Same as Step 4

Step 5: 55s/35s

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