CrossFit – Sun, Sep 8
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

10 Stripper Squats

10 Hing Reach

10 Supermans

10 Hollow Rocks

10 Jefferson Curls

10 Jefferson Squats

5 Inch Worms

10 Back Extensions

Skill Work

Odd Object Day!

Skills

Tire Flips

Stone Lifts

Sled Push

Sled Pull

Sand Bag Clean & Carry

Metcon (Time)

4 Tire Flips

200 Ft Sled Push

50 Ft Bear Crawl

100 M Farmers Walk

100 M Sandbag Carry

3-5x each athlete as time allows

Keep track of your time per round, score fastest

Cooldown

Pigeon

3 POS Scorpion

Pancake

up/down dog