CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip
Gymnastics
Handstands / handstand walks (5-10 attempts )
if you cant walk. Make 10 attempts to just kick up away from the wall
record distance traveled if walking
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min amrap
4 wall walks
24 oh walking lunges 45/25
rest 4 min
8 min amrap
4 wall walks
24 kb snatches 56/35
rx+ 24 foot handstand walk in place of the 4 wall walks
