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
Banded Pushups
5 sets: 10 reps
Body Row on Racked Barbell
Body Row on Racked Barbell 5×10
Tricep Dips
4 sets: 10 reps
Standing Barbell Curl
4 sets: 10 reps
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:
15 GHD situps to parallel
30 Flutter Kicks (each side)
60 sec plank hold
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (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)
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