Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
10 Toe Touch Jumping Jacks
5/5 Groiner w/twist
5 Bootstrappers
10 Slow Air Squats
5 Push Up to Down Dog
10 Alt Piked Toe Taps
10 Walk the Dog
Into…
2 ROUNDS
50 Single Unders*
7 Clean Grip Deadlift
7 Muscle Cleans**
7 Front Squats
7 Strict Press***
*Round 2: 30 Double Unders
**Round 2: Hang Power Cleans
***Round 2: Push Press
Strength – All
Clean and Jerk (EMOM x 10 MINUTES
1 Clean & Jerk*)
*Start Moderate and end at or above Workout Weight. Option for Squat or Power.
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
2 Clean & Jerks (225/155)
30 Double Unders
(Score is Time)
KG BB: (100/70)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
2 Clean & Jerks (155/105)
60 Single Unders
(Score is Time)
KG BB: (70/47.5)
Optional Cool Down – All
AMRAP x 6 MINUTES (No Measure)
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (Option to Hold Barbell)
(No Measure)