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Old 02-23-2020, 08:31 AM   #13494
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,056
Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered with Jeff and Beth. Sent a couple of easier blues. Felt a little heavy.

Today
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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Front Squat x 5 reps 65#
60 seconds rest
Dumbbell Press x 5 reps 25, 30, 40, 40, 40#
60 seconds rest
Strict Pull Ups x 3 reps 20# added
60 seconds

Rogue Echo Bike
10 calories :39
20 calories 2:52
30 calories 5:56
20 calories 8:19
10 calories 9:55
1 minute rest between efforts

5 ring muscle ups
3 x 20 Flexbar Wrist Extensions
A little bit of rice bucket
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