Sprint intervals….

 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

Metcon

P: Metcon (AMRAP – Reps)

Every 3 min for 30 min

11/9 cal row

10 lateral burpees over a P-bar

Try and sprint through every round. Each rd should take a min or less. Giving you 2 min to rest each time.

if any round takes you longer than 1:10 then those reps do not

210/190 reps are the max you can get. If you can do more reps you are not going fast enough




F: Metcon (AMRAP – Reps)

Every 3 min for 30 min

9/7x cal row

8x burpees over p bar

Scale to 25 seconds on rower and 40 seconds burpees. each rd capped at 65 seconds.

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