Workkkkkkk

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Chest Accessory Push-ups (6 x 7 ) First 3 sets 5 second decent fast out of the bottom Last 3 [...]

Sumo Pull

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Calves/quads WOD P: Metcon (AMRAP – Reps) AMRAP – 4 10x Overhead squat 95/65 30x Double [...]

Front Squat

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Front Rack WOD Front Squat (5 x 3) Work 3 of the 5 sets at the same weight. P: Metcon (Time) For [...]

Push Press

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Shoulder IR WOD Push Press (4 x 2) Pause for 2 seconds at both the bottom of the dip and top of the [...]

HELEN

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Lat or Post Chain WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 [...]

Quick chip

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Couch WOD P: Metcon (Time) For time: 40x Burpees 40x OH Lunges – Right arm 50/35 DB (total [...]

P u lly

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Calf/ankle Weightlifting Power Snatch (5 x 2 ) 85% for all sets WOD Metcon (Time) Heavy Randy [...]

Karen

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Couch WOD P: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Scale weight to complete in under [...]

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