CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Workout

Back Squat

Deadlift

Spanish Squat

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

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

DB Stepback Lunges

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same across sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body