CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
couch, and ankle
Weightlifting
Overhead Squat (4 x 3)
all sets should be 80-85% +
remember warm up sets do not count as part of your working sets.
warm up set = “this isnt even hard, im superman”
working set= “i might die if i keep lifting this”
Metcon
Metcon (Time)
20 ohs 115/85
40 box jumps
60 burpees
40 box jumps
20 ohs 115/85
rx + 135/105
