CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Workout
Deficit Pushups
5 sets: 10 reps
Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.
Chin-ups
5 sets: 8-10 reps
*Weighted reps – add weight If able
Standing Tricep Extension w/ band
4 sets: 10 reps
Standing Alternating DB Curl
4 sets: 10 reps (each side)
Single Arm DB Kickback
4 sets: 10 reps (each side)
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
Metcon (No Measure)
For Time/Quality:
4 Rounds:
20 Abmat Situps
10 Ab Wheels
15 Russian Twists w/ medball (each side)
30 Flutter Kicks (each side)
60 Sec Plank
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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