CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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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)