View Single Post
Old 01-20-2019, 09:50 AM   #13164
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,632
Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.
__________________
52/5'11"/165
  Reply With Quote