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)
2 ROUNDS
1:00 Cardio Choice
5/5 Split Squats
8 Scap Push-Ups + 8 Shoulder Taps
:20 Tuck Hold
Into…
1-2 ROUNDS (Time Remaining)
1:00 Cardio Choice
10 Alt. Step-Ups
10 Single DB Floor Press
:20 Hollow Hold
Workout – All
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
30/25 Cal Row, Bike, Ski
20 Alt. Box Farmers Step-Ups (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
30/25 Cal Row, Bike, Ski
20 DB Floor Press (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)