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
Diamond Pushups
5 sets: 10 reps
Body Row on Racked Barbell
Body Row on Racked Barbell 5×10
Tricep Dips
4 sets: 10 reps
Standing Alternating DB Curl
4 sets: 10 reps (each side)
Standing Tricep Extension w/ band
4 sets: 10 reps
Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)
Metcon (No Measure)
4 Rounds:
15 Overhead Plate Situps
30 sec plank hold
30 sec side plank hold (right)
30 sec side plank hold (left)
10 Strict Hanging Leg Raise
20 KB Front Rack Marches Steps (each side)
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Leave A Comment