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Old 07-31-2020, 06:00 AM   #13667
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

7/30/20
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

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-Armed Floor Press 53, 62, 62#
Ring Pull Up 10#
Ab Wheel

Rogue Echo Bike
10 calories :36
20 calories 2:43
30 calories 5:44
20 calories 8:05
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches

I back squated today. Felt good. Although not even close to 290#!
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53/5'11"/165
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