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Old 02-21-2021, 09:13 AM   #13886
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,373
Re: Over 50 Crossfitters Sign In

Bill-Walking in the snow is a whole new level!

Saturday 2/20/21
Bouldered at Rock Mill with Kent.

Today 2/21/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

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

6 sets of:
Trap-bar Deadlifts x 4 reps 3 sets w/205# & 3 w/225#
30 seconds rest
KB Press x 4 reps 35# 44#
30 seconds rest
Neutral Grip Pull Ups x 4 reps 20#
30 seconds rest

10 minutes:
Rogue Echo Bike
3.74
116 calories
Maintained 60 rpm

Last time-Made some improvement
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups
__________________
54/5'11"/165
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