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CrossFit State College – Tuesday July 19

General Warm Up Dynamic Warm Up OLY 3 Positon Clean 1-1-1-1-1 Build up to a heavy 1 Rep or 80-85% across For Time 6-5-4-3-2-1 Hang Squat Clean Push Jerk Op 3: 185/115 Op 2: 135/95 Op 1: 95/65 10 min Cap Cash Out: 1/2 Tabata - Russian Twists, TGU Sit-up 3x5/side CrossFit Lite Row 50 cal 25 WB Row 50 cal 25 WB Row 50 cal 16 min cap

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CrossFit State College – Monday July 18

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 80-85% 1x2 @ 90% 1x2 @ 95% 1x1 @ 100% 3 RFT 25 Wall Ball (20/14) 25 TTB 200m Run Cash Out: Wall Sit- Accumulate 3 minutes, Standing Oblique Side Crunch 3x12/side CrossFit Lite 5rds of: 40 sec max rep push press 20 sec rest 40 sec max rep burpee box jump 20 sec ...

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CrossFit State College – Sunday July 17

Rest Day/Open Gym 8am-6pm Yoga starting at 11am! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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