You blink and its Tuesday

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics



Accessory

15 minutes

Review progressions and techniques.

Coach will guide you toward which aspect you should focus on first.

Strength/Skill

A. Develop Strength = Strict TTB or a Strict KTE

B. Develop Technique = Beat Swing, Kipping KTE, Kipping TTB

Practice DU’s with your down time. If you are competent. Experiment with sets of 20x single leg double unders and other variations.

WOD

P: Metcon (Time)

Reverse ANNIE (with a catch)

For time:

10-20-30-40-50

Double Unders

weighted Ab Mat Sit ups 25/15

Missed DU = 3x Burpees. Maximum of 9x Burpees(3x Faults) per set of DU

F: Metcon (Time)

For time:

10-20-30-40-50

Double unders

Ab Mat Sit ups

*No penalty

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