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Old 05-21-2019, 03:54 PM   #13313
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,799
Re: Over 50 Crossfitters Sign In

Yesterday
Recovery Day!
Agile 8

Rice Bucket Routine

VooDoo Floss on Elbows

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -35#
3-6-9 seconds

Today 5/21/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trapbar Deadlift x 5 reps
30-45 seconds rest
Inverted Neutral Grip Row x 8 reps
30-45 seconds rest
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds
__________________
52/5'11"/165
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