CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Accessory
Handstand walk (Practice )
Record max distance unbroken
Progressions.
Handstand against wall
Lateral walks from pike position or against wall
Metcon
P: Metcon (AMRAP – Reps)
With a 12 minute running clock
AMRAP – min 0-4
2x Strict HSPU
10x DB Snatch(total) Alternating – 50/35
AMRAP – min 5-8
4x Strict HSPU
10x DB Snatch
AMRAP – min 9-12
6x Strict HSPU
10x DB Snatch
Rx + = Deficit – 4″
*Score is HSPU
F: Metcon (AMRAP – Reps)
AMRAP – 12
4x Strict HSPU/Pike Push up
16x DB Snatch – Alternating
*Record total reps
