Frontier Fitness SF East, Frontier Fitness SF West - Mayhem Bodybuilding

Frontier Fitness SF East, Frontier Fitness SF West - FC30Famous Amos (AMRAP - Rounds and Reps)18 min AMRAP 31 Dubs/singles 31 Cal Row 31ftHS Walk/Bear Crawl 31 KB Swings 50/35

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Leg Day Warm-up Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat (4 sets: [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Back & Biceps Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30Haven Ali (Time)6 rounds 6 Dumbell Thrusters 50/35 6 Dumbell Deadlift 6 Dumbell Cleans 6 Burpees15 Min time cap

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Chest & Triceps Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Arms and Core Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Shoulder and Glutes Warm-up Workout Definition Crossover Symmetry and Hip Halo WarmupShoulder Press (10 sets: 2 reps @ RPE 8.5/10 (heavier than last time we saw this [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem Bodybuilding