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
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
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