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Old 06-22-2018, 08:51 AM   #12904
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,492
Re: Over 50 Crossfitters Sign In

Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.

Attachment 14030

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
5 rounds of:
20 Kettlebell Swings 35#
20 Push-Ups
5 Ab Wheel Roll Outs
11:54

1 strict ring muscle up
20 Flexbar Wrist Extensions
30 second deep squat hold
5 rounds

That's awesome Patrick. I'm scared to try a Spartan race. I afraid I will hurt myself. Great advice on not over doing it.
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