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)
LINE DRILLS (1x Each)
Jog (Down + Back)
Quad Stretch + Reach (Down)
Alternating Single Leg RDL (Back)
Lunge + Twist (Down)
Side to Side Lunge (Back)
Carioca (Down + Back)
Side Shuffle (Down + Back)
Into…
2 ROUNDS
12 Alt Piked Toe Taps
10 Scap Push Ups
8 Push Ups
6 BB RDL
Into…
OPTIONAL: 200m-400m Run
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
800m Run
40 Push-Ups*
20 Sumo Deadlifts (225/155)
*Option for Hand Release
(Score is Rounds + Reps)
KG BB: (100/70)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
800m Run
30 Push-Ups
20 Sumo Deadlifts (155/105)
(Score is Rounds + Reps)
KG BB: (70/47.5)
Finisher – All
2-3 SETS (No Measure)
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank
-Rest As Needed b/t Sets-
(No Measure)