CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
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)
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