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

6 sets: 8 reps

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

Deadlift

6 sets: 8 reps

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

Spanish Squat


4 sets: 15 reps

DB Good Mornings

4 sets: 15 reps

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

Single dumbbell, arms wrapped around the head of dumbbell

DB Walking Lunges

4 sets: 30yds unbroken

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

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