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 – Mayhem Affiliate – L.I.F.E.
Warm-up
2 mins on Bike Erg or Air Bike at a good warm up pace
Then 2 rounds
8 Heel to toe Rock
10 Jump Rope Singles or Plate Hops
5 Light weight Wall Balls
8 PVC Around the World
8 PVC Pass throughs
5 Double Dumbbell Push Press
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Wall Balls
50 Jump Rope Singles or Plate Hops
10 Double Dumbbell Push Press
50 Jump Rope Singles or Plate Hops
* Decrease jump rope reps if needed
Acccessory
Cool Down
2-3 min walk
Mobility
Spend around 5 mins on
Lacrosse Ball on Bottom of Feet
Lacrosse Ball on Calves
Lacrosse Ball on Shoulder on the Wall