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 – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Air Squats
*Alternate between both movements for a total of 8 mins
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold
(No Measure)