CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-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)
Workout
Bench Press
Barbell Incline Bench Press
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Flat Bench DB Chest Fly
4 sets: 10 reps
*Build to a light/moderate weight and stay the same or build across all sets.
Inverted Skull Crusher
4 sets: 10 reps
Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Forehead should end close to bar.
Standing Tricep Extension w/ band
4 sets: 10 reps
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
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