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Old 08-13-2020, 07:59 AM   #13683
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,211
Re: Over 50 Crossfitters Sign In

Thanks Bill. I guess I'm not really sprinting. Just trying to get some running capacity back.

Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew.

Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB
60 seconds rest
DB Press x 5 reps 40# DBs
60 seconds rest
Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap
4 rounds

Banded Hip Stretches
Calf stretches
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