CrossFit Republic – CrossFit

Daily Bodybuilding Bro- Sesh – 32 Minutes (Weight)

0 – 8 Minutes: 4 Sets of 10 – 12 Reps of Pausing Double Dumbbell Chest Press (1 Second Pause) (Score both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 12 – 15 Rig Banded Chest Flys (No Score, Just Notes)

16 – 24 Minutes: 4 Sets of 12 – 15 Banded Overhead Tricep Extensions (No Score, Just Notes)

24 – 32 Minutes: 4 Sets of 12 – 15 Reps of Banded Elbows on Knees Bicep Curls (No Score, Just Notes)

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Endurance W.O.D. – 30 Minutes (Time)

4 Rounds for Time of…

500/400 Meter Ski

40 Extended Flutter Kicks with Medicine Ball (30/20) (R/L=2)

30 Ball Slams (30/20)

20 Medicine Ball Russian Twists (R/L=2)

10 Hip Bridge with Medicine Ball Pull Over (30/20)

If all out of ski ergs, row 500/400 meters or run 400 meters.

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Extra Work – Odd Object Fatigue (Checkmark)

4 Rounds for Quality

30 Double Unders

100′ Off Set Overhead Kettlebell Carries (55s/35s) (R. Overhead)

30 Double Unders

100′ Off Set Overhead Kettlebell Carries (55s/35s) (L. Overhead)

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