Front Squat

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Front Rack P: 1 squat clean + 3 front squats (Build up to heavy set in 16 minutes.) F: Front Squat [...]

Yuck

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Squat/Pull up Accessory 4 sets – 8-10 reps Choose either Bent over barbell row – Barbell [...]

7×2

CrossFit Lykos – CrossFit GPP Shoulder Press (4 x 3) Same weight = 4 sets Mobility Shoulder IR P: Metcon (AMRAP – Reps) 7x 2-minute rounds 25x Cal Row Max reps – Jerk – [...]

Kev

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Couch P: “Kev” (AMRAP – Rounds and Reps) With a partner, complete as many rounds [...]

Helen ish

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility lat Metcon P: Metcon (Time) 1200 m run 63 kb swings american 56/35 63 pullups 800 m run 42 [...]

Thur

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Accessory 20 min abs 20 min emom 1) dumbbell planks 2) Russian v outs 3) flutter kicks 4) [...]

Lets play a game

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Post Weightlifting Deadlift (4 x 6 ) Sets across Metcon P: Metcon (AMRAP – Reps) 8 min [...]

Monday funday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Shoulder or lat Weightlifting Hang Power Snatch (6 x 2) Or practice bar muscle up? Metcon P: [...]

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