CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

30 Front Squats (95/65) (From the Floor)

30 Hand Release Push Ups

1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike

Stimulus

– 3 – 5 Rounds

– Front Squats in 1 – 2 Minutes

– Push Ups in 1:00 – 1:30

– Machine/Run in 3 – 4 Minutes

Step 1 (Beginner): 15 – 20 Minute AMRAP (Case by Case)

15 Front Squats (45/35) or Double Dumbbell Front Squats (25s/15s)

15 Hand Release Push Ups from Knees or Push Ups on Box/Bench

500/400 Meter Row, 400 Meter Run, or 24/19 Cal Bike

Step 2 (Scaled): 30 Minute AMRAP

20 Front Squats (75/55) or Double Dumbbell Front Squats (35s/20s)

20 Hand Release Push Ups from Knees

1000/800 Meter Row, 800 Meter Run, or 48/38 Cal Bike

Step 3 (Intermediate): 30 Minute AMRAP

30 Front Squats (75/55) (From the Floor)

30 Hand Release Push Ups

1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike

Step 4 (RX)

Step 5 (RX)+

30 Front Squats (115/85) (From the Floor)

30 Hand Release Push Ups

1000/800 Meter Row, 800 Meter Run, or 48/38 Calorie Bike

Extra Work – Hip Mobility (Checkmark)

Supine Internal Rotation with Foam Roller

4 Sets of 8 – 10 Reps

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