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 – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Bodyweight Goodmornings
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
(No Measure)
Full-Body Strength
Metcon (Weight)
4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers
(Score is Weight)
Full-Body Workout
Metcon (No Measure)
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers
(No Measure)
Finisher
Metcon (No Measure)
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
(No Measure)