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Re: Over 50 Crossfitters Sign In
I bought a reverse hyper. I'm hoping to slowly work in sets for back health and longevity.
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
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#
Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.
Hip Banded Stretches
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