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Old 01-16-2020, 04:31 PM   #13455
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,058
Re: Over 50 Crossfitters Sign In

Keep showing up Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25#
Strict Neutral Grip Pull ups x 5 reps 0
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
1 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
5 dips 3-4
5 dips 4-5
Rest 5-6
5 times through

Not a lot of time tonight. Got something in.
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