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Old 05-26-2020, 11:41 AM   #13603
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,097
Re: Over 50 Crossfitters Sign In

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 35#
10 pronators

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds rest
Ring Dips x 8 reps
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
15 Kettlebell swings 53#
5 rounds

Banded Hip Stretches
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