CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
couch, post chain
Metcon
Metcon (AMRAP – Reps)
30 min emom
1) 10 hspu
2) 20 ab mat situps
3) 30 kb swings (eye level) 56/35
Rx is as written reps and movement. If you scaled reps that is scaled
Rx+
strict hspu
15 ghd’s
GOAL IS TO KEEP EVERY ROUND THE SAME. scale by setting the reps at something you can hit every min for 30 min. if that is 1 hspu, its 1 hspu. push yourself and hold the pace
keep track of total reps like a amrap
