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
8:00 Clock
:30 Bike Erg or Air Bike
3 PVC Pass Throughs/Around World (L+R=1)
3 PVC Good Mornings
3 Step Back Lunges (L+R=1)
3 Inchworms
3 Air Squats
3 Light KB Swings
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 Air Squats
40ft Walking Lunges
20 Push Ups
40ft Walking Lunges
20 KB Swings (to eye level)
–@ 5:00, 10:00, & 15:00 Rest 1 min.-
Acccessory
Cool Down-2:00 Slow Bike
Mobility: (1:00 each)
Twisted Cross Hold
Worlds Greatest Stretch
Seal Pose