CrossFit – Sat, Sep 7
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

Runners Lunge

Bear Crawl

Reverse Inchworm

Samson

200 m Run

Carioca

Bear Crawl

Accessory Work

Headstand – Handstand

HSPU

Shoulder Taps

Handstand Walk

Metcon (Time)

6 Rounds

200 M Run

20 Air Squat

25 Ft Bear Crawl (rx+ 12 ft Handstand walking)

Bonus Abs

Tabata Candlestick

Cooldown

Kneeling Lat

3 POS scorpion

Bretzel

couch