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 sets: 5 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 Skull Crushers

4 sets: 10 reps

Do not sacrifice form for weight and focus on a solid contraction with each rep.

Standing Tricep Extension w/ band

4 sets: 15 reps

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 tricep lacrosse ball smash (each side)