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Old 12-03-2017, 08:59 AM   #12624
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,184
Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

KB Press 35#
Strict Neutral Grip Pull-up 15#
Kettlebell Deadlift 88#
2-3-5-2-3-5-2-3

KBS 44#
Goblet Squats 44#
Push ups
10-9-8-7-6-5-4-3-2-1
7:47

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Hip Flexor Stretch
__________________
50/5'11"/165
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