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Old 07-24-2020, 07:29 AM   #13661
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Goblet Squats x 5 reps 60# DB
60 seconds rest
KB Bench Press x 5 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike-15 calories
Single Arm Carry Around Building/Switch arm and Repeat 72# KB
4 rounds
12:38

Banded Hip Stretches

Bill-JT used to call my muscle ups my superpower. His was deadlifting.
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