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)
MOBILITY ROUND
5 Inchworm + Push Up
10 Alt Groiners + Twist
5 Tempo Air Squats (31X1)
10 Piked Shoulder Taps
5 Tempo Push Ups (31X1)
Into…
2 ROUNDS
10/8 Cal Row
10 Air Squats (RND 2: Empty Bar Front Squat)
8 Kip Swings (RND 2: Kipping Knee Raises)
8 Push Up or Pike Push Up
8 Curtsy Lunges
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
60/50 Cal Row
50 Front Squats (115/75)
40 Toes to Bar
30 Handstand Push-Ups
20 Alt. Pistols
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Row
40 Front Squats (75/55)
30 Toes to Something
20 Hand Release Push-Ups
20 Narrow Stance Air Squats
(Score is Rounds + Reps)
KG BB: (35/25)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
60/50 Cal Row
50 Front Squats (Athlete Choice)
40 Toes to Bar or Something
30 Handstand or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)