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Old 08-17-2020, 07:25 AM   #13687
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,211
Re: Over 50 Crossfitters Sign In

Thanks Bill! I see you're still banging out a large amount of push ups. I need to do more push ups.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 min 70#,
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Rogue Echo Bike
2 miles for time: 4:58

Banded Hip Stretches
Calf stretches
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53/5'11"/165
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