CrossFit – Tue, Sep 10
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 Leg Swings

10 Air Squats

10 Xo Sym 90/90

10 Xo Sym Incline Plus

10 XO sym Victory

8 Inch Worms

8 Slant Board Goblet Squat

8 Side Lunge

Skill Work

Pistol Progressions

Warm-up

empty bar

2×5

Shoulder press

Push Press

Push Ups

Push Press (2×20 50%)
Metcon (Time)

6 Rounds

15/12 Cal Row/Bike/Ski

12 Push Ups

10 Pistols

16 min CAP

Cooldown

Band Overhead

Kneeling Wrist

Couch