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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)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 [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 21 MINUTES* MIN 1 - 15/12 Cal Bike MIN 2 - 12 Toes to Bar MIN 3 - 12 Burpees *Must [...]

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWeightliftingBench Press6 sets: 8 reps *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ACTIVE RECOVERY ON A 20:00 RUNNING CLOCK... Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning -- another BIG 'OL WORKOUT TODAY. Have fun with it...adjust the loading up (or down) as needed to make it [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public Whiteboard

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)5 SETS 4:00 ON / 2:00 OFF Cal Bike* Nasal Breathing Only. Consistent and sustainable pacing throughout. Same RPMs for all 5 sets. [...]

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)"OPEN 15.3" AMRAP x 14 MINUTES 7 Muscle-Ups 50 Wall Balls (20/14) 100 Double Unders (Score is Rounds + Reps) [...]