CrossFit – Tue, Sep 3
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

2 Min Bike/Row

Runners Lunge

3 Squat 3 Steps

Samson

Side Lunge

Crab Walk

Inch Worm

3×5

Good Mornings

Back Squat

Dips – scale for warming up

Back Squat (3@ 75%, 3@85%, Max @ 95%)
Metcon (AMRAP – Rounds and Reps)

9 Min Amrap

12 Front Squats 75/55 (rx+ 115/75)

8 SDLHP

4 Ring Dips

Cooldown

Couch

Pigeon

Bretzel