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)
AMRAP x 10 MINUTES
8/6 Cal Bike (RPE 5)
8 Band Pull Aparts
8 Banded Upright Rows
8 Alt. Child’s Pose Thread the Needles
16 SLOW Alt. Dead Bugs
Extended Warm-Up – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – Foam Roll Upper or Lower Body
MIN 2 – 5 Reps of I’s, Y’s, T’s*
MIN 3 – Building Pace Bike**
*Use light plates or bodyweight
**Start easy and progress slightly each round
(No Measure)
Workout – Performance
EVERY 5:00 x 4 SETS (Calories)
50 Sit-Ups
10 DB Strict Press (35/20)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
KG DB: (15/10)
Workout – Fitness
EVERY 5:00 x 4 SETS (Calories)
40 Sit-Ups
10 DB Strict Press (20/15)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
KG DB: (10/7.5)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY (No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)