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
6 min AMRAP
10 PVC around the world
10 PVC pass throughs
:30 Bike erg or Air Bike
5 Inchworms
:30 Row
5 Down dog to seal pose
Metcon (Time)
Teams of 2
0:00-8:00:
80 Double Dumbbell Shoulder Press
80 Calorie Row
-Split reps as desired-
8:00-16:00
80 Sit ups
80 Cal Bike Erg OR 60/50 Cal Air Bike
-All work is shared. Both partners work at the same time, switching back and forth as needed-
Acccessory
Bike 2 mins slow pace
1 min Lat banded pull
1 min Twisted cross
1 min Hamstring stretch