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CrossFit in State College for Tuesday, December 18

at CFN looks like...


Sean Sullivan

Sean is a regular at the weightlifting class. After moving to the area over a year ago and having CrossFitted back home, he found CFN and makes it work with his busy work schedule. You can find him working really hard to improve his lifting technique or dancing between sets (by the way – his dance moves are on point)! His snatch and C&J have increased by 20+ pounds each since he started lifting here. Keep it up Sean!  And keep on dancing!



Warm Up
2 rounds

30 jumping jacks/high knees/butt kicks 
10 squat and twist (from thoracic flow)
20 banded segmented glute bridges - from Hip Halo
10 squats 
5 push ups at 3111

1 minute hip flexor stretch/side

RFESS @ 3010

6 reps/leg x 5 sets, rest :90 between legs

Single Arm DB Push Press @ 31x1

6 reps/arm x 5 sets, rest :90 

5 minute AMRAP

5 box jumps
10 push ups
15 sit ups

Rest 5 minutes, repeat - beat your first round score

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