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 5 scorpions (each side)WorkoutBench [...]

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 – fast reps) -into- 2 [...]

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry and Hip Halo WarmupWorkoutShoulder Press7 sets: 6 reps *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount [...]

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public Whiteboard

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WorkoutBack SquatDeadliftSpanish SquatElevated Toe Double DB Romanian Deadlift4 sets: 10 [...]

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 transitionsWorkoutStrict Pull-Ups7 sets: 6 [...]

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 5 scorpions (each side)WorkoutBench [...]

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose transitionsWorkoutDeficit Pushups5 sets: 10 reps Set up 3 [...]

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 same or build across [...]

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public Whiteboard