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)
1 ROUND
10 Groiners
40 Line Hops
10 Curtsy Lunges
10/10 Single Leg Line Hops
Into…
1 ROUND
50 Single Unders
10 Lunges
10 Ring Rows
Into…
1 ROUND
50 Single Unders
5/5 Lateral Lunges
10 Banded Straight Arm Lat PushDowns
Into…
1 ROUND
50 Single Unders or Double Unders
10 Back Rack Lunges
10 Kip Swings
Skill – All
4 SETS FOR QUALITY (No Measure)
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
-Rest as Needed b/t Sets-
(No Measure)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
36 Double Unders
12 Back Rack Alt. Lunges (115/75)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
72 Single Unders
12 Back Rack Alt. Lunges (75/55)
6 Strict Pull-Ups
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)