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
10 Alt. Step-Ups
10 Alt. DB Goblet Lunges
10 Alt. Dead Bugs
5/5 Hand Over Hand Ring Rows (switch top hand at 5)
into…
2 ROUNDS
8 Box Jumps
8 Alt. DB Suitcase Step-Ups (switch hands at 4)
8 Sit-Ups
4 Strict Knee Raises
Workout – Performance
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
20 Box Jumps (24/20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (50/35)*
2 Rope Climbs
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
20 Box Jumps (20)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (35/20)*
6 Strict Knees to Chest
*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.
(Score is Rounds + Reps)
KG DB: (15/10)
Finisher – All
2-3 SETS (No Measure)
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)