CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Bench Press (Score both dumbbells)

8 – 16 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Supinated Front Raises (Score both dumbbells)

16 – 24 Minutes: 4 Sets of 12 – 15 Double Dumbbell Incline Tricep Extensions (Score both dumbbells)

24 – 32 Minutes: 4 Set of 12 – 15 Double Dumbbell Incline Bicep Curls (Same Time) (Score both dumbbells)

Athletes for the bicep curls and supinated front raises, keep your head up and off the bench. It’ll help put the neck and shoulders into a safer and more comfortable position for the movements.

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Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

200 Meter Run or 250/200 Meter Row/Ski or 15/12 Calorie Bike

100 Meter Double Kettlebell Farmer’s Carry (55s/35s)

1:00 Front Elbow Plank Hold

:30 Double Kettlebell Overhead Hold (55s/35s)

RX+: 70s/55s

Intermediate: 35s/20s

Scaled: 25s/15s

Beginner: 15s/10s

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