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Old 12-03-2020, 04:05 PM   #13800
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,330
Re: Over 50 Crossfitters Sign In

Gotta keep grinding. What else you gonna do

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 205#
60 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
TRX Inverted Rows x 3 reps +45# plate on chest
60 seconds rest

Rogue Echo Bike
50 calories for time
3:17

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups
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54/5'11"/165
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