CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Workout

Strict Pull-Ups

6 set: 8 reps

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

Bent Over Barbell Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Double DB Prone Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Straight Arm Lat Pull Down

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Barbell Curl 21’s

3 sets: 21 reps
Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)