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
1:00 Bike (Easy Pace)
10 KB Deadlifts
10 Alt. Deadbugs
5/5 Single DB Curl to Press
10 Alt. Shoulder Taps
5 Up-Downs
Into…
1 SET
1:00 Bike (Mod Pace)
10 Russian KB Swings
10 Sit-Ups
10 Alt. DB Hang Snatches
5 Push-Ups to Pike
5 Burpees
Workout – Performance
FOR TIME (Time)
50/40 Cal Bike
40 Russian KB Swings (70/53)
30 Sit-Ups
20 Alt. DB Snatches (50/35)
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Burpees
70/60 Cal Bike
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
(Score is Time)
KG KB: (32/24)
KG DB: (22.5/15)
Workout – Fitness
FOR TIME (Time)
40/30 Cal Bike
30 Russian KB Swings (53/35)
25 Sit-Ups
20 Alt. DB Snatches (35/20)
50/40 Cal Bike
40 Russian KB Swings
35 Sit-Ups
30 Burpees
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Alt. DB Devils Press
(Score is Time)
KG KB: (24/16)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)