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Old 01-18-2021, 08:35 AM   #13848
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,332
Re: Over 50 Crossfitters Sign In

Watch that back Bill!

Saturday 1/16/21
Bouldered at Rock Mill with Kent.

Today 1/18/21
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205#
One Armed DB Bench Press 60#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
50 calories

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