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
Hip Halo Warm Up
Into..
3 Rounds
:30 Bike Erg or Air Bike
3 Alternating V-ups (L+R=1)
3 Front Squats (first set empty bar, second set light, third set moderate)
Metcon (AMRAP – Rounds and Reps)
3 sets
2 min. AMRAP
10 Stick Sit Up
10 Front Squats
* Rest 2 min between sets –
Acccessory
Cool Down- 2:00 Slow Bike
Mobility: (1:00 each)
Couch Stretch
World’s Greatest Stretch
Pigeon Pose