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 – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike (build in pace)
6 Box Step Ups
3 Up Downs to Bar
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Box Jump Overs (build in height)
2 Burpee to Bar
Workout
Nachos (6 Rounds for time)
Freedom (RX’d)
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar
Independence
Every 4:00 (6 Sets)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar
Liberty
Every 4:00 (6 Sets)
10/8 Calorie Air Bike
10 Box Step Ups (20)
8 Up Downs
Target time each set: 2 minutes -2 minutes 15 seconds
Time cap each set: 3 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4×5 Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf & Big Toe Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Quad Foam Rolling
Ring Bicep Stretch
Calf & Big Toe Stretch