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Old 07-28-2021, 08:19 AM   #14051
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,556
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
10 split stance RDLs (5/leg) 53, 53, 62, 62, 70#
30 seconds
Kneeling Half KB Press x 5 reps each arm 35#
30 seconds
Neutral Grip Pull Ups x 5 reps +10#
30 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:48

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#

Back is feeling better. I will focus on single leg training for a while to give the spine a rest.
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