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Old 07-25-2021, 06:50 PM   #14048
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,534
Re: Over 50 Crossfitters Sign In

7/24/21
Climbed at Rock Mill with Kent. No new sends.

Today
7/25/21
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

2-3-5-2-3-5-2-3
Front Squats 65, 95, 115#
Dip 0, 10, 20#
TRX Inverted Rows +50#

Rogue Echo Bike
10 calories :33
20 calories 2:45
30 calories 5:45
20 calories 8:04
10 calories 9:37
1 minute rest between efforts

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