CrossFit – Fri, Sep 6
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

Soldier

Samson

Runners Lunge

1 Min Jump Rope

8 Inch Worms

3×5 each

KB SDLHP

KB Swing

Wall Balls

Hanging Knee Raise

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

25 Double Unders

20 KB Swings 53/35

15 Wall Balls 20/14

10 Teos to Bar

Cooldown

Calf Stretch

Standing Pancake

Doorway Stretch

Prone Shoulder