CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 Seated Alternating Double Dumbbell Arnold Presses (L/R= 1)

8 – 16 Minutes: 4 Sets of 12 Alternating Double Dumbbell Front Raises with Isometric Hold (R/L= 1)

16 – 24 Minutes: 4 Sets of 12 Alternating Double Dumbbell Lateral Raises with Isometric Hold (L/R=1)

24 – 32 Minutes: 4 Sets of 12 Double Dumbbell Upright Rows (Same Time)

*Score 2 Dumbbells of Last Set of Each Movement.

Endurance W.O.D. – 30 Minutes (Time)

For Time…

5 Rounds

500/400 Meter Row/Ski or 30/24 Calorie Echo Bike

25 Ring Dips

25 Ball Slams (30/20)

Ring Dip Modifications

– Assist with Feet Out in Front (On Floor or Small Box)

– Assist with Feet Behind (On Floor or Small Box)

– Assist with a Band

– Bench Dips

()

()

()

()

Extra Core Work (No Measure)

3 Rounds

20 Flutter Kicks (L/R = 1)

20 Seated Leg Raises Over the Dumbbell (L/R = 2)

20 Seated Suit Case Crunch

20 Hello Dolly (L/R=1)

()

()

()