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Old 08-14-2019, 07:45 AM   #13319
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,862
Re: Over 50 Crossfitters Sign In

It seems the log is missing almost 3 months of entries. Bummer.

8/14/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

3 sets of:
A1 Kettlebell Swings x 10 reps 88#
A2 Banded Overhead Press x 5 reps 70#
A3 2KB Farmer Carry 53# KBs

3 sets of:
B1 KB Row x 6 reps 62#
B2 2DB 16 Reverse Lunge x 16 reps
B3 Lateral Raises x 15 reps


Finisher
Treadmill
Sprint 10 seconds, rest 50
8.0mph @ 12% incline

2 ring muscle ups
10 reverse wrist curls
deep squat hold
3 rounds
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52/5'11"/165
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