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)
2 ROUNDS
10 Wide Leg Good Mornings
10 Up/Downs
5 Push-Ups
10 Glute Bridge
10 KB Deadlift
Into…
2 ROUNDS
5 Burpees + Push Up
10 Kettlebell Swings
:45 Plank
Strength – All
Bench Press (ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
)
(Score is Weight)
Workout – Performance
FOR TIME (Time)
20-15-10-5-10-15-20
Russian KB Swings (70/53)
Burpees to Target*
*Target Ideally 6″ above standing reach.
(Score is Time)
KG KB: (32/24)
Workout – Fitness
FOR TIME (Time)
20-15-10-5-10-15-20
Russian KB Swings (53/35)
Burpees
(Score is Time)
KG KB: (24/16)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)