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 – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Back Squats (empty bar – build in weight)
2. Strength
6 sets x 2 Back Squats (75%)
-Every 1:30-
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk
Strength/Accessory
Back Squat
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
Workout
The Price is Right (2 Rounds for time)
Freedom (RX’d)
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)
Independence
2 sets:
3 Rounds
12 Wall Balls (20/14)
8 Pull Ups
2 Wall Walks
-rest 3:00 between sets
(KG conv: 9/6 WB)
Liberty
2 sets:
3 Rounds
10 Wall Ball Thrusters (light)
8 Ring Rows
3 Inch Worms
-rest 3:00 between sets
Target time each set: Sub 5 minutes
Time cap each set: 7 minutes (overall time cap: 17 minutes)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Reverse Leg Raises