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CrossFit State College – Monday June 27

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% For Time 50 TTB 50 Wall Balls (20/14) 50 Pull Ups 12 min cap Cash Out: Tabata - 1/2 Scissor Kicks, 1/2 Superman Rocks, Wall Sit- Accumulate 3 minutes CrossFit Lite Rowing 3 x: 3 minutes work, 3 minutes rest

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CrossFit State College – Sunday June 26

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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CrossFit State College – Saturday June 25

General Warm Up Dynamic Warm Up Superset Bench Press 5x5 Bent Over Row 5x5 Rest 90 sec between sets Partner WOD For Time: 1 Mile Run 100 Wall Balls (varied) 100 Sit Ups 100 Air Squat 100 Push Ups **Partners run mile together and alternate every 10 reps Cashout: Band pulls to chest w/neutral grip 3x8, Scorpian Stretch 3x20/sec side

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