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)
200m Run
Into..
:30/:30 Banded Ankle Distractions
:30/:30 Banded Lateral Hip Distraction
:30/:30 Banded Anterior Hip Distractions
Into…
2 ROUNDS
30 Single Unders
5/5 Hip Airplanes
10/10 Adductor Rocks
5/5 Staggered Stance Good Mornings
5/5 Reverse Lunge to High Knee Jump
Into…
200m Time Trial
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 200m Run
MIN 2 – 50 Double Unders
MIN 3 – 200m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 150m Run
MIN 2 – 100 Single Unders
MIN 3 – 150m Run
MIN 4 – Max Alt. Lunges
MIN 5 – Rest
(Score is Total Lunges)
Finisher – All
EMOM x 6 MINUTES (No Measure)
MIN 1 – :40 Single DB Curls
MIN 2 – :40 Single DB Overhead Tricep Extensions
(No Measure)