CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-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 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Workout
Ring Pushups
5 sets: 10 reps
Chin-ups
5 sets: 8-10 reps
*Weighted reps – add weight If able
Tricep Dips
4 sets: 10 reps
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 7 alternating reps (each side) + 7 double head curls
When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.
Standing Tricep Extension w/ band
4 sets: 10 reps
Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)
Metcon
Metcon (No Measure)
4 Rounds:
15 GHD’s to parallel
10 alligator rolls (each side)
10 Pulse Ups
10 Landmine Windmills (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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