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
3 Rounds
1:00 Row
5 PVC Good Mornings
10 Heel/Toe Rocks
5 KB Sumo Deadlift High Pull (light first round, moderate second round, heavier third round)
10yd. Empty Sled push (or 10 yd walking lunges in round 1, 10yd front rack carry with KB in rounds 2/3)
Metcon (AMRAP – Rounds and Reps)
15 min. AMRAP
1-2-3-4-5-6…
Cal Row
KB Sumo DL High Pull (Challenging weight)
10yd.-20yd-30yd-40yd-50yd-60yd…
Sled Push (25#/empty) (or front rack carry holding KB)
Score = complete Rounds plus reps
Every 5yd.on Sled/lunge = 1 rep
Acccessory
Cool Down – 2:00 Machine)
Mobility: (1:00 each)
Couch
Banded Shoulder Stretch
Cats/Cows
Standing Hamstring/Calf