CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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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)