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Old 01-14-2021, 04:05 PM   #13845
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,335
Re: Over 50 Crossfitters Sign In

You too Patrick. Let it be full of health and happiness.

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

8 sets of:
Goblet Squats x 3 reps 60# DB + 20# Vest
30 seconds rest
KB Press x 3 reps four sets w/35 and four w44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:57

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups
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