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 ROUNDS
10 Shoulder Taps
3/3 Groiner with a twist
10 Tuck-Ups
10 Air Squat
5 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
6 Up/Downs
10 DB Front Squats
6 Kipping Knee Raise
Strength – All
Back Squat (5×5*)
*Build to a Heavy weight and stay at same weight across all sets.
(Score is Weight)
Workout – Performance
4 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
4 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Something
9 DB Front Squats (35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)