CrossFit Republic – CrossFit

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Shoulder Press (Seated) (Score both dumbbells in last set)

8 – 16 Minutes: 4 Sets of 12 – 15 Wall Leaning Single Arm Dumbbell Lateral Raise (Each Arm. Score one dumbbell in last set)

16 – 24 Minutes: 4 Sets of 12 – 15 Seated Double Dumbbell Front Raises (Score both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 20 Double Dumbbell Shrugs (Score both dumbbells of last set)

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Daily Endurance W.O.D. – 32 Minutes (8 Rounds for calories)

8 Rounds of…

In a 2 Minute window complete…

1 Minute Front Elbow Plank

Max Calories Row, Ski, or Bike in remaining time

Rest 2 Minutes

Athletes, you will start your planks on the 0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, and 28:00.

Rest is built in to allow you to go unbroken on your minute plank efforts and aggressive on your machine efforts. Keep your hips low in your front elbow plank. No sloppy down dog planks.