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Old 01-19-2021, 04:07 PM   #13850
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,332
Re: Over 50 Crossfitters Sign In

I'm hoping the reverse hyper I've been using lately will give my back some resiliency. So far so good.

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# (1 each w/70#)

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
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54/5'11"/165
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