CrossFit Republic – CrossFit

Daily Bodybuilding Bro-Sesh W.O.D. – 32 Minutes (4 Rounds for weight)

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

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Alternating Gorilla Rows (R/L=1) (Score both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Standing Double Dumbbell Alternating Bicep Curls (R/L=1) (Score both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Lying Double Dumbbell Skull Crushers (Same time) (Score both dumbbells of last set )

Athletes, today we have a well rounded piece that will include chest, back, biceps, triceps along with some core stabilization (bench and rows). Enjoy this opportunity to get a nice slow paced workout in before Friday’s team workout.

Endurance W.O.D. – 32 Minutes (Time)

For Time and Quality…

4 Rounds of…

15/12 Calorie Row

20 Alternating Kettlebell Floor Press (35s/20s) (R/L=2)

15/12 Calorie Ski

20 Alternating Kettlebell Gorilla Rows (35s/20s) (R/L=2)

15/12 Calorie Bike

20 Alternating Kettlebell Bicep Curls (35s/20s) (R/L=2)

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