Frontier Performance, CrossFit Phos West – Phòs Compete
A. CONDITIONING
Warm-up (No Measure)
No additional Conditioning. Get after the GPP & Strength portions with the class or a few buddies!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 SETS (10:00 CAP)
30 Single Unders
8 Lunge + Lunge + Air Squat
:30 Active Hang
5/5 Single Arm Ring Row
10 Slow Tuck-Ups
Workout
Metcon (1 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)
MIN 2 – 3 Rope Climbs
MIN 3 – Max Double Unders
MIN 4 – REST
(Score is Lowest Double Unders)
C. STRENGTH / GYMNASTICS
Bench Press ( 3-3-3-3-3)
Set 1 – Moderate+
Set 2 – Moderate-Heavy
Sets 3-5 – Build to Heavy
(Score is Weight)
GOAL: HEAVY | Threes! Time to get HEAVY. Should be heavy from the first rep.
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