PIstol/HS

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill 15 minutes -Pistol review and scaling options -Handstand/inversion practice P: Metcon (AMRAP – [...]

TTB

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill 15 minutes Squat Clean warm up/practice TTB/Kipping practice CrossFit Games Open 16.2 (AMRAP – [...]

Row

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Couch or Posterior Chain P: Metcon (Time) For time: 27-21-15-9 Cal Row Push up Rest 5 minutes [...]

Meathead Day

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group DynamicsSpend about 15 minutes on each lift. 2 rep max for each Back Squat (10-8-6-4-2) Shoulder Press (10-8-6-4-2) [...]

Monday

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Overhead or Front Rack Skill Kipping/Butterfly Pull up practice Weighted Pull-ups (Establish a [...]

Almost there

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility hip flexor Metcon (Time) 150 double unders 75 sit ups 75 flutter kicks (one foot at 6 inches [...]

Wednesday

CrossFit Lykos – CrossFit GPP Warm-up Mobility P: Metcon (AMRAP – Reps) 32 min emom 1) 18/15 cal row 2) 8-12 ttb 3) 20 box jump overs 24/20 4) 25 single arm kb swings F: Metcon (No [...]

Ladders are my fav

CrossFit Lykos – CrossFit GPP Warm-up Row/Dynamics (No Measure) Row 400m Group Dynamics Gymnastics Muscle-ups (Emom 10 min ) This is practice so don’t kill your self. Every min do a few mu [...]

Barbells are fun

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting 1 clean pull, 1 power clean, 1 squat clean (6x 1 complex) 1 clean pull (pull [...]