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Old 12-13-2020, 09:37 AM   #13810
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,328
Re: Over 50 Crossfitters Sign In

Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. High gravity day.

Today
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

Rogue Echo 50 Calorie Challenge
2:59
My goal was to break 3 minutes. Mission accomplished.

5 sets of:
Banded KB Romanian Deadlift x 10 reps 88#
30 seconds rest
DB Bench Press x 10 reps 40# DBs
30 seconds rest
Neutral Grip Pull Ups x 6 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups
__________________
54/5'11"/165
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