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
Hip Halo
-Into-
6 min amrap
:45 sec Air Bike
3 Worlds Greatest Stretch (each side)
3 Double Dumbbell Front squats
3 Double Dumbbell Push Press
Metcon (AMRAP – Rounds and Reps)
Team of 2 (each/1:1)
16:00 Amrap
12/9 Air Bike
3 Double Dumbbell Push Press
6 Double Dumbbell Front Squats
Partner one completes a full round, while partner 2 rests. Then they switch. Contine in this way for 16 minutes.
Acccessory
1 min seated forward fold
1 min laying quad stretch
1 min lunge stretch