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Old Yesterday, 07:29 AM   #4
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,746
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 Double KB Front Squat x 5 reps 35s, 35s, 44s
A2 Supinated Grip Pull Up x 10 reps
A3 Shin Box Progressions

3 sets of:
B1 One Armed Floor Press x 5 reps 53, 62, 62#
B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs
B3 Ab Wheel Roll Outs x 10 reps

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

1 ring muscle up 0, 0, 0, 8, 20#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds
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