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Old 05-24-2020, 08:35 AM   #13602
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,097
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
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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 205, 225#
One Armed Floor Press 53, 62, 70#
Neutral Grip Inverted Row 20, 20, 30#

Rogue Echo Bike
2 miles for time
4:59-Always a hard one.
Did a half mile easy to cool down.

Banded Hip Stretches
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53/5'11"/165
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