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CrossFit in State College for Tuesday, July 24

at CFN look like...

MEMBER OF THE WEEK

JANET FISKIO

Janet is a regular at the noon class, with a sparky attitude! From the time she started, she has been all in to her training, despite her busy schedule. On top of that, she just got her first pullup! Awesome job, Janet – your coaches are proud of you!

 

Warm Up
3 minute AB/row/run

Then 
- 10 supermans (hold :15 at the top of the last rep)
- Downward Dog to Upward Dog x 10
- Inchworm down
- Side Lunge back, face the same direction, side lunge down
- Step over the fence back
- Ostrich walk down


Clean Warm ups

2 rounds
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans

Then add a little weight on the bar
3 sets
3 cleans (take 3 seconds to get to your knees from the ground) 

Strength/Skill
Spend 10 minutes to build up to working Linda weight or weight you plan on using for Linda

8 minute EMOM

Cleans x 1.1.1

WOD
15-12-9-6

WB (20/14)
Pull ups

Midline
Magic Abs!!



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