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Old 06-27-2020, 08:31 AM   #13630
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

10 reps at 315#! Dang Bill!

6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm.

6/27/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches
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53/5'11"/165
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