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Old 06-15-2021, 07:52 AM   #14004
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,518
Re: Over 50 Crossfitters Sign In

Nice job on Grettel Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71#
I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go.

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms
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54/5'11"/165
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