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CrossFit in State College for Thursday, August 16th

at CFN looks like...

Warm Up
10 min AMRAP - steady pace

Side shuffle down and back (face the same direction)
5 thoracic bridges/side
10 ring rows
15 kang squats
20 shoulder taps in plank
:30 in puppy pose

then
SPEALLER

A.)
10 minute row for calories at 80% effort

Rest 3 minutes

B.)
10 minute AMRAP at 80% effort
25/20 AB cals
2 wall walks
10 Russian KBS (32/24 kg)

Rest 3 minutes

C.)
10 minute AMRAP at 80% effort
400 m run
20 renegade rows
30 double DB OH lunges (use the same DBs as your renegade rows)

Rest 3 minutes



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