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

Ring Pushups

5 sets: 10 reps

Ring Row – Feet Elevated

5 sets: 10 reps

Inverted Skull Crusher

4 sets: 10 reps

Standing Barbell Curl

4 sets: 10 reps

Standing Tricep DB French Press

4 sets: 10 reps

Single Dumbbell Waiter Hold Curl

4 sets: 10 reps

Metcon (No Measure)

4 Rounds:

15 GHD’s to parallel

15 Pulse ups

10 Landmine windmills (each side)

50yd Single DB Overhead Carry Left

50yd Single DB Overhead Carry Right

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each sid