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)
1-2 ROUNDS
10 Alt. 90-90 Hip Rotations
5 Empty Barbell GoodMornings
10 Alt. Bird Dogs
5 Cat/Cows
into…
AMRAP x 5 MINUTES
5 PVC 3-Point Contact Drill*
10 Air Squats to Med. Ball
5/5 Med. Ball Around the Worlds
10 Med. Ball Deadlifts
*Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips!
Strength – All
Deadlift (3-3-3-3-3*)
*Start Moderate and end Heavy.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
50 Wall Balls (20/14)
25 Deadlifts (185/135)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
(Score is Time)
KG WB: (9/6)
KB BB: (85/60)
Workout – Fitness
FOR TIME (Time)
40 Wall Balls (14/10)
20 Deadlifts (135/95)
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts
(Score is Time)
KG WB: (6/5)
KB BB: (60/42.5)
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)