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 – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
8 Goblet Lunges + Max Plank
(No Measure)
Bodyweight Pump
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers
MIN 3 – 10 Squat Rotations
(No Measure)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
ON A 2:00 CLOCK
Max Cardio Choice*
Into…
AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups
Into…
ON A 2:00 CLOCK
Max Cardio Choice
*Same Cardio Choice for both
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans
(No Measure)