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Old 08-04-2021, 07:44 AM   #14059
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,534
Re: Over 50 Crossfitters Sign In

You've been busy Bill! Awesome work. I love the back rack carries.

8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August.
We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were Símore Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 90#
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54/5'11"/165
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