CrossFit – Mon, Sep 16
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

10 leg swings

10 band OHS

15 Band Pull aparts

5 inch worms w/2 push ups

xo Sym 10 – Snow angel

xo Sym 10 WY negative

xo sym 30 tiger walk

10 Slant Board Goblet Squat

Accessory Work

4×6 each

cuban press

snatch grip Press behind neck

Barbell Pull Over

Bar Dips add weight

Metcon (AMRAP – Rounds and Reps)

17 Min Amrap

20 OH Walking Lunge 1 KB 35/26 (rx+ 53/35)

15 KB Swings

10 Hollow Rocks

5 Headcutters

Cooldown

bretzel

prone shoulder

couch