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Old 05-03-2018, 03:12 PM   #12839
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,496
Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
Three sets of:
Goblet Squat x 10 reps 53, 62, 70#
Rest 45 seconds
Hip Extensions x 10 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 10 reps each arm 10#
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings 53#
20 Air Squats
6 rounds

1 strict ring muscle up
1 Hexbar Deadlift @ 225#
20 Flexbar Wrist Extensions
5 rounds

Bill-It's early in the running season. I bet you'll be under 30 minutes pretty soon.
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