CrossFit – Wed, Sep 11
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

solider kick

samson

runners lunge

3 squat 3 step

Bear Crawl

Accessory Work

3×6

bulgarian split Squat

Single Leg RDL

ATG Split Squat

Nordic

Spanish Squat

cossack Squat

Metcon (AMRAP – Rounds and Reps)

18 Min AMrap

200 m Run

8 Squat Clean

8 Burpees over the bar

95/65 (rx+ 135/95)

Cooldown

Pancake

Couch

Pigeon

Accessory Work

3×6

bulgarian split Squat

Single Leg RDL

ATG Split Squat

Nordic

Spanish Squat

cossack Squat