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Old 06-21-2020, 07:56 AM   #13624
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues.

6/21/20
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

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:50

Banded hip stretches
__________________
53/5'11"/165
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