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Old 08-22-2019, 04:28 PM   #13331
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,751
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

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

2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Kettlebell Press 35, 35, 44#
Supinated Grip Pull Up 10, 20, 30#

Echo Bike
For Time:
10 calories 0:39
20 calories 2:49
30 calories 5:49
20 calories 8:09
10 calories 9:45
Rest 1 minute between efforts.

Shin Box Progressions

Worked out with Mary. Fun!
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