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Old 08-16-2020, 08:22 AM   #13685
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,211
Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Kent and Ryan.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
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
10 Pronators

2-3-5-2-3-5-2-3
KB Front Squat 2 35# KBs
One-arm Floor Press 53, 62, 70#
Pronated Grip Pull Up 20#

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
__________________
53/5'11"/165
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