CrossFit – Sun, Sep 15
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

hamstring sweep

runners lunge

backward inch worm

10 superman

10 hollow rock

3×5 each

split stance – good morning 5 each side

back squat

push press

Deadlift (2×20 50%)
Metcon (Time)

6 Rounds

5 Deadlift 185/125 (rx+ 225/155)

3 Wall Walks

Cooldown

½ kneeling thoracic rotation

pigeon

up/down dog