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Old 02-16-2021, 10:31 AM   #13881
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,373
Re: Over 50 Crossfitters Sign In

I took it easy on my back. I shovel the drive out this morning. Back feels good but didn't want to push it. Nice job on the back squats Bill.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Turkish Get Ups x 2 each arm 35, 44, 53, 62#
60 seconds rest
Double KB Floor Press x 6 reps 53s
60 seconds rest
TRX Inverted Row x 6 reps +35#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups
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