lets work on that motor….

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch

Skill

Double-Unders (10 min to establish max unbroken set)

practice keeping your elbows in, stomach tight and feet together.



Metcon

Metcon (AMRAP – Reps)

30 min emom

1) 10-15 wall balls

2) 40-60 du’s

3) 10/15 cals ( men) 8/12 cals (girls)

rx+ ski erg or bike for cals

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