CrossFit – Thu, Sep 5
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

Hamstring Sweep

Runners Lunge

Side Lunge

Inch Worm

15 Band Good Mornings

2x

5 Good Morning

5 Back Squat

5 Thruster

5 Burpees

Deadlift (3@75%, 3@85%, max @ 95%)
Metcon (Time)

12-9-6

Man Makers 30/20 (rx+ 50/35)

Calorie – row/bike/ski/assault runner

14 Min CAP

Cooldown

Up/Down Dog

Pancake

3 POS scorpion