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 SETS
10/8 Cal Bike (Easy Pace)
8 Lunge-Lunge-Squat*
8 Scap Pull-Ups
:20 Dead Hang
*Switch to 8 Alt. Step-Ups for the second set.
Into…
2 SETS
10/8 Cal Bike (Moderate Pace)
8 Box Jumps @ 20in*
8 Ring Rows**
*Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set.
**Switch to 8 Vertical Ring Rows for the second set.
Workout – All
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
Reps Box Jumps**
10/8 Cal Bike
10 Strict Pull-Ups or 15 Ring Rows
-Rest 2:00 b/t Sets-
*Restart from the beginning of each AMRAP.
**AMRAP 1= 15 Reps @20″
AMRAP 2= 10 Reps @24/20″
AMRAP 3= 5 Reps @30/24″
(Score is Lowest Rounds + Reps)
Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Banded Ankle Distraction (Box Optional)
:45/:45 Foam Roll Lats
10 Alt. Calf Piked Calf Stretches
1:00 Foam Roll Upper Back
-Rest as Needed b/t Sets-
(No Measure)