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 – Mayhem Affiliate – L.I.F.E.
Warm-up
2 Rounds
:30 Row
5 PVC Pass Throughs/ Around World r/l
5 Air Squats
5 Good Mornings
2 Rounds
:30 Ski or Row
5 Dead Bugs (R+L=1)
5 Mtn Climbers (R+L=1)
5 Sit Ups
2 Rounds
3 Dumbbell Shoulder Press
3 Sandbag to Shoulder (light) or 4 Alternating DB Snatches
Metcon (Distance)
Teams of 2
8 min AMRAP
Partner 1: 20 Sandbags to Shoulder (or 20 Alternating DB Snatches)
Partner 2: Max Distance Ski or Row
–Rest 2 min.–
8 min AMRAP
Partner 1: 20 Sandbags to Shoulder (or 20 Alternating DB Snatches)
Partner 2: Max Distance Ski or Row
(Both partners work at the same time and rotate after the 20 Sandbag/Snatches are complete)
Acccessory
Cool Down – Easy Walk 2:00
Mobility: (1:00 each)
Arm on Rig turn away
Worlds Greatest Stretch 4x r/l
Childs Pose