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Old 07-31-2021, 07:51 AM   #14054
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,534
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
DB Bulgarian split squat x 8 reps each leg 2 25# DB
60 seconds
BB Bench Press x 8 reps 95, 105, 115#
60 seconds
Inverted Rows x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time
4:56, 73 Calories, Avg. 65 RPM

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
3 x 20 Flexbar Wrist Extensions
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