CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Parallel Press (Score Last Set of Both Dumbbells)

8 – 16 Minutes: 4 Sets of 12 – 15 Decline Dumbbell Push Ups (Log in Notes)

16 – 24 Minutes: 4 Sets of 16 – 20 Dumbbell Weighted Bench Dips (Log Dumbbell on Last Set. Use Parter to Help if You Go Heavy and use plates if the Dumbbell Get Sketchy).

24 – 32 Minutes: 4 Sets of 16 – 20 Crossbody Dumbbell Hammer Curls (Log Dumbbells of Last Set) (R/L=2)

Modify decline push ups with no dumbbells in the decline or flat on the ground with dumbbells from the feet or knees.

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Endurance W.O.D. – 30 Minutes (Time)

5 Rounds for Time of…

500/400 Meter Row

:30 Feet on Slam Ball High Plank Hold

20 Ball Slams (30/20)

10 Slam Ball Push Ups (R/L=2)

Modify slam ball push ups by going from the knees. If still struggling with the movement, complete 10 regular push ups from the floor on either the feet or knees.

Modify Rower with a 400 meter run, 500/400 Meter Ski or 30/24 Calorie Bike. The cardio piece should take about 2:00 – 2:30 Minutes.

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