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)
3 ROUNDS
100m Jog
10/10 Arm Circles (10 FWD / 10 RVS)
10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5)
5/5 SA DB Strict Press
10 Ring Rows
Workout – All
3 SETS (No Measure)
400m Run
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
200m KB or DB Suitcase Carry (Athlete Choice)*
1:00 Plank Hold
*Switch hands as needed
-Rest 1:00 b/t Sets-
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)