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Old 01-13-2020, 04:15 PM   #13451
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,933
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
2 ring muscle ups
6 Goblet Squats with 40#
20 Double Unders (these jarred my back a bit, I will avoid these for now)
10 Back Extensions
10 plyo push ups
10 Glute Bridges w/50# Sandbog
5 rounds
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53/5'11"/165
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