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 – Kids (5-8)
Warm-up
Red light, green light.
All kids line up side by side. They are racing to a marked distance, but they can only move when the light is “green.” So you say “green light,’ and they start to run. They must stop when you shout “red light” or they have to start over. The winner of each round can call the lights for the next.
Skill
overhead walking lunge.
Arms must remain locked out overhead and back knee must touch the floor.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 9 mins
5 yard OH walking lunge (light dumbbells or kettlebells)
5 burpees
5 yard farmers carry back with same weights
Tag partner
Game
coach’s choice