View Single Post
Old 05-04-2021, 03:15 PM   #13962
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,426
Re: Over 50 Crossfitters Sign In

Bill- Good job on the bike repeats. What kind of bike are you using? Assault?

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
__________________
54/5'11"/165
  Reply With Quote