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
:30 sec Ski or Row
10 Floor Plate Press
8 Lunges (4 per side)
5 Push ups
Metcon (AMRAP – Rounds and Reps)
Min 0-4: Perform the AMRAP
Min 4-6: Rest
Min 6-12: Peform the AMRAP
Min 12-14: Rest
Min 14-22: Perform the AMRAP
After each 2 min rest, resume where you stopped in the previous AMRAP.
The AMRAP is:
8 Walking Lunges
10 Dball slams (or Plate Ground to Overhead)
8 Walking Lunges
6 Push ups (can be modified to hands elevated on a bar or box)
Acccessory
Bike 2 mins slow pace
1 min twisted cross
1 min child’s pose
1 min couch stretch