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Old 01-18-2018, 04:10 PM   #12659
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,529
Re: Over 50 Crossfitters Sign In

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

A.
Five sets of:
Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205#
Rest 45 seconds
Supine ring row x 8 reps
rest 45 seconds
L-Sit w/parallettes 30 sec accumulated time
rest 45 seconds

B.
Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
odd minutes 1 round
even minutes 2 rounds
15 rounds altogether

Extra Credit
1 strict ring muscle up
20 Flexbar wrist extensions
deep squat hold

Bill-Great job on Eva. That's a tough one!
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