Monday

 In WOD

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 heaviest 5 rep)

Or work 5 sets of a pulling progression



Metcon (AMRAP – Reps)

AMRAP – 10

20x Wall Balls 30/20

10x Strict Pull up

Scale with strict banded pull up or ring row.
Rest as needed, then strength work.

Recent Posts

Leave a Reply

Contact Us

Questions? Send us an email!

0