View Single Post
Old 01-27-2020, 04:08 PM   #13467
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,056
Re: Over 50 Crossfitters Sign In

Thanks Bill! You too!

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#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. One lap on Campus Board
2. 5 Goblet Squats @ 60# DB
3. 5 KB Presses @ 35# KBs
4. One lap on campus board
5. 10 Kettlebell Swings @ 62#
6. 5 ring dips
5 rounds
__________________
53/5'11"/165
  Reply With Quote