CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Protocol Warm Up

Workout

Shoulder Press

6 sets: 8 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Kipping Handstand Pushups

5 sets: 10 reps

*Focus on high quality reps. Do not get sloppy on form

Bent Over Lateral Raises

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

GHD Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB

If not enough equipment, substitute with barbell weighted good mornings (light weight)

Russian Kettlebell Swing

10 sets: 10 reps

*Build to a heavy weight as long as form can be maintained across sets

Split Stance DB Romanian Deadlift

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same across sets

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)