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Old 08-15-2019, 07:30 AM   #13322
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,776
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 35#
10 pronators

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions https://www.youtube.com/watch?v=zJyt8HcA6RQ WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Keep up the good work everyone!
__________________
52/5'11"/165
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