CrossFit – Fri, Sep 13
6th Annual In House Lift Off
Sunday, September 22nd
doors open at 7:30am
Adult Lifting session 8-10
Youth Lifting session 10-12
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event

Warm-up

2x

soldier kick

samson

runners lunge

inch worm

10 xo sym Row

10 XO sym Pull Down

10 Xo sym Scap Pull Up

Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Scaled Chelsea (AMRAP – Rounds)

30 Min EMOM

3 Pull Ups

5 Push Ups

7 Squats

Cooldown

3 pos scorpion

prone shoulder

couch