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Old 06-16-2020, 08:18 AM   #13620
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
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 Arm Bar x 5 each side 35, 44, 53#
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 Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53#
60 seconds rest
Dumbbell Chest-Supported Wide-Grip Row 30# DBs
60 seconds rest

Double Unders x 25 reps
Farmerís Walk around Shed+fire ring tree 2-53# KBs
5 rounds
8:27

Banded Hip Stretches
Worked in 5 Ring Muscle Ups

Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean.
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53/5'11"/165
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