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 one foot at 36 inches)
75 front rack lunges total 45/35
75 overhead squats 45/35
75 step ups 24/20 (front rack) 45/35 total
75 flutter kicks
75 sit ups
150 double unders
Time cap 28
Metcon (Time)
“Cashout”
At 28 min your time starts
50 burpees for time
