CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
hip, ankle
Weightlifting
Pistols (find a heavy single for each leg )
weighted pistols
1 rep each leg = 2 reps
if you cannot do pistols then do weight step ups to establish heavy step up
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min amrap
4 pistols (total)
6 wall balls
8 ttb
rest 2 min
6 min amrap
4 pistols
6 wall balls
8 ttb
rest 2 min
4 pistols
6 wall balls
8 ttb
rx+ weighted pistols 56/35