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Old 01-11-2018, 04:30 PM   #12652
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,474
Re: Over 50 Crossfitters Sign In

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold
Rest 45 seconds
Supine Ring Rows x 8 reps
Rest 45 seconds
Ring Dips x 2-3-5 ladder
Rest 45 seconds

B.
Kettlebell Cyclone 2 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up
10 pronators each arm
15 second handstand hold against wall
5 rounds

Good to see you posting again Bill. I missed your positive posts.
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51/5'11"/165
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