View Single Post
Old 11-19-2019, 06:20 PM   #13388
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,912
Re: Over 50 Crossfitters Sign In

I'm not sure Bill. 12 back squats at 225# sounds brutal!

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 45#
10 pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1 rep

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds

Shinbox Progressions'

30/30 hang from rings for 5 minutes.
__________________
53/5'11"/165
  Reply With Quote