CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip
Accessory
Sit-ups (accumlate between 50 and 100 reps )
unless you do them often. Do NOT do all ghd situps
Accessory
GHD back extensions (50 reps )
this is not for time so do not rush through these.
Metcon
Metcon (Time)
500 m row
25 ttb
500 m row
20 ttb
500 m row
15 ttb
500 m row
10 ttb
