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Old 06-02-2018, 09:12 AM   #12884
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,936
Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Double KB Front Squat 35# KBs, 44# on last two sets
Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

1 strict muscle up
1 hexbar deadlift 225#
20 Flexbar wrist extensions
hero pose
5 rounds

1 strict bar muscle up (one and done) https://www.youtube.com/watch?v=jtQ3FUlsl6g WFS

Rice Bucket Routine
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53/5'11"/165
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