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)
1 ROUND
4/4 Thread the Needle
8 Samson Lunges
10 Scap Push Ups
20 Shoulder Taps
Into…
1 ROUND
6 Push-Up to Pike
8 Alt. Side Lunges
10 DB Floor Press
20 Alt. DB Slides
Into…
1 ROUND
6 Push-Ups
8 Alt. Goblet Lunges
10 Up-Downs
10/10 DB Side Bends
Workout – All
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – :50 Up-Downs
MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :50 Push-Ups*
MIN 4 – Rest
*Option for Hand Release Push-Ups
(Score is Total Reps)
Finisher – All
3 SETS (No Measure)
10/10 DB Side Bends
15 Close Grip DB Floor Press
20 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)