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 ROUND
200m Run
10 PVC Pass Through
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
200m Run
10 PVC Around the Worlds
10 Kip Swings
10 Ring Rows OR 3 Slow Low Ring Turnovers
Into…
1 ROUND
200m Run
6 Hang Muscle Snatch
6 Overhead Squats
6 Big Kip Swings
Extended Warm-Up – All
4 SETS (No Measure)
1-2 Pulling Options*
2-3 Snatches**
*Options…
Ring Rows
Up-Down Pull-Ups
Ring Muscle-Ups
**Option for Squat or Power. Build up to or past Workout Weight.
-Rest As Needed b/t Sets-
(No Measure)
Benchmark Workout – Performance
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Benchmark Workout – Fitness
“AMANDA (FITNESS)” (Time)
FOR TIME
9-7-5
Up-Down Pull-Up
Power Snatch (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)