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CrossFit State College – Saturday February 6

General Warm Up Dynamic Warm Up Tabata Hollow Body Holds, alternate with Sit Ups :20 Hollow Hold :10 rest :20 Sit Ups :10 rest :20 Hollow Hold etc… For Time 5-10-15-20-25-30-25-20-15-10-5 Wall Ball (20/14) **All sets must be UNBROKEN, back to zero Cash Out: Hip Stability: Toe Taps 3 x 10/side

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CrossFit State College – Friday February 5

General Warm Up Dynamic Warm Up Deadlift 4 x 10 @ 55-60% 4 x HSPU 8-10 OR 4 x HSW 30-60' AMRAP 12 3 DL (185/115) 6 Pike Push Up 12 TTB or Variation 24 Double Unders Cashout: Standing Obliue Crunch 3 x 12/side, Benched Good Mornings 3 x 10 CrossFit Lite Every 2:30 for 7 rds: at 0:00 -5 press at 1:00 - 5/leg weighted ...

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CrossFit State College – Thursday February 4

General Warm Up Dynamic Warm Up For Time: Amanda 9-7-5 Muscle Up or Pull Up Variation Squat Snatch (75-95-135/65-75-95) Rest 3 min 15-12-9 Hang Power Clean (75-95-135/65-75-95) Strict HSPU or HSPU Variation Rest 3 min 21-15-9 Push Jerk (75-95-135/65-75-95) TTB or TTB Variation 25 min cap Cashout: Banded Lat Pull-downs 3 x 8, Hollowbody/Superman Rollovers 3 x 4 CrossFit Lite Every 2:30 for 7 rds: at 0:00 - 5 ...

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