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
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
(No Measure)
Full-Body Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks
(Score is Weight)
Full-Body Workout
Metcon (No Measure)
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)
(No Measure)
Finisher
Metcon (No Measure)
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)