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)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
30 Toe Taps
20 Russian Twists
10 Up-Downs
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
(No Measure)