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Old 01-24-2021, 08:37 AM   #13856
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,330
Re: Over 50 Crossfitters Sign In

You too Bill! Give Zombie Squats a try. They definitely humbled me.

Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white.

Today 1/24/21
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

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
10 Pronators

5 sets of:
Zombie Squats x 5 55, 65, 75, 75, 75#
30 seconds
Weighted Push Ups x 5 +50# Sandbag on back
30 seconds
TRX Inverted Rows x 5 reps + 35#
30 seconds

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 70#
L-Sit on Parallettes-seconds
10:19

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups
__________________
54/5'11"/165
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