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Old 12-09-2019, 04:35 PM   #13409
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,936
Re: Over 50 Crossfitters Sign In

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 35, 44, 53#
Strict Neutral 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

30 minute EMOM
1. 8 Kettlebell Swings 70#
2. 8 Ab Wheel Roll Outs
3. 2 15' Rope Ascents
4. 5 ring dips
5. 5 Double Kettlebell Front Squats 35# KBs
6. 5 Kettle Press 35#
5 rounds
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53/5'11"/165
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