CrossFit – Thu, Sep 12
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

3x

10 band pull aparts

10 band OHS

20 Jump Rope

Hip Cirlce

10 Side

20 Front

20 Back

20 Bridge

Accessory Work

3×8

Cuban Press

Snatch Grip Press behind neck

Supine Grip Barbell Row

Single arm DB Tricep Press

Metcon (AMRAP – Rounds and Reps)

4x

3 min Amrap 1:30 min rest

15 Double Unders

15 Wall Balls 20/14

Pick up where you left off

Cooldown

Prone Shoulder

3 POS scorpion

Bretzel