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)
1-2 ROUNDS
8 Box Step-Overs
8 Alt. Elbow Punches
8 Hang Muscle Clean
8 Strict Press
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Up-Downs*
6 Box Jump-Overs
6 Hang Power Clean
6 Push Press
6 Kip Swings (Bar or Rings)
*2nd Round perform Burpees
Workout – Performance
15 ROUNDS FOR TIME (Time)
1 Ring Muscle-Up
3 Hang Power Cleans (135/95)
5 Shoulder to Overhead
7 Box Jump Overs (24/20)
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
15 ROUNDS FOR TIME (Time)
1 Burpee Pull-Up
3 Hang Power Cleans (95/65)
5 Shoulder to Overhead
7 Box Jump Overs (20)
(Score is Time)
KG BB: (42.5/30)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (Athlete Choice)
3 Shoulder to Overhead
4 Box Jump Overs (Athlete Choice)
*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.
(Score is Total Rounds + Reps)
Optional Cool Down – All
2-3 SETS (No Measure)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)