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Old 02-19-2020, 06:17 PM   #13490
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,058
Re: Over 50 Crossfitters Sign In

Bill-Hard Cindy sounds miserable. 9 rounds is awesome!

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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

15 Kettlebell Swings 44#
5 Goblet Squats 44#
5 Push ups
10 rounds on the 2 minutes

Hip Box Progressions
Couch Stretch
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