CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

View Public Whiteboard

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)