CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry and Hip Halo WarmupWorkoutShoulder PressStanding Single Arm DB Shoulder Press4 sets: 10 reps (each side) *Build to a moderate weight; stay the [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public Whiteboard
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WorkoutBack SquatDeadliftElevated Heel Goblet Squat4 sets: 10 reps *Build to [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry Protocol Warm UpWorkoutShoulder Press6 sets: 8 reps *Build to a moderate weight and stay the same across all sets. Attempt to add [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public Whiteboard
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat6 set: 8 reps *Build to a moderate weight [...]
CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]