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CrossFit in State College for Tuesday, September 18

Member of the Week: Carrie Kennea

Carrie Kennea attends the evening classes and started her journey through Boot Camp and she has recently transitioned to CrossFit full time. In the last 6 months she has gone down 3 pant sizes!! Her strength numbers continue to improve and she has been crushing the workouts in class. Congrats on all your hard work. We are happy to have you here, Carrie!


at CFN looks like...

Warm Up
2 rounds

100 m run
10 squats
5 pushups
10 m banded monster walk
5 banded squats
10 scorpions
5 hip flexor rainbows/side

Pigeon Pose

Front Rack Mobility


Strength/Skill
Front Squat

3 reps x 5 sets @ 80% 1 RM, rest :90-2 mins between working sets

Take 4 sets to get to working weight


WOD
3 minute AMRAP
500 m row
ME DB FR lunges

REST 3 MINUTES

3 minute AMRAP
AB 30 cals
ME burpees

REST 3 MINUTES

REPEAT
-make the number of lunges and burpees match between rounds 1 and 2


 



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