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CrossFit in State College - CrossFit Nittany

at CFN looks like the following 

CrossFit Nittany Member of the Week: Logan Madill

 

Logan is a regular morning and weightlifting member.  He is a naturally gifted athlete but is never afraid to attack and train his weaknesses.  He is an integral part of our CFN tribe!

Warmup

5 min AB/Run/Row/Jump rope 
THEN 
hip flow 

Skill

A)10 min to practice HSPU kip
***if can kip do 3 sets of 8-12 unbroken reps to practice efficiency 

WOD

3 min on/3 min off x 2

5 t2b
10 box jumps 
20 dubs 

row 150m 
6 HSPU 
20m OH walking lunge 

1 min burpees 
1 min ab 
1 min plank

rest 5 min 

Logan is a regular morning and weightlifting member.  He is a naturally gifted athlete but is never afraid to attack and train his weaknesses.  He is an integral part of our CFN tribe!



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