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Old 07-22-2021, 08:52 AM   #14043
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,534
Re: Over 50 Crossfitters Sign In

Great job on Angie Bill! I haven't done that one in years.

7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do.

Today
7/22/21
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral 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

3 sets of:
Trap Bar Deadlift x 8 reps 185#
60 seconds
KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Echo Bike 15 calories
Farmerís Walk + Waiterís Walk 53/35 Alt rounds 156í
4 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
__________________
54/5'11"/165
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