CrossFit Lykos – CrossFit GPP
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Banded Hip
Skill
Review all movements.
15 minutes to work on any
-Pull up
-Muscle ups
-Toes to Bar
-Kipping
WOD
P: Metcon (Time)
For time:
60x sit-ups – ab mat
50x TTB
40x GHD sit-ups
30x pull ups
20x strict pull ups
10x bar muscle ups
Cap: 20 min
Sub – 14 for firebreathers.
F: Metcon (Time)
For time:
60x sit-up
50x ttb/kte
40x sit-up
30x jumping pull up
20x banded pull up
10x pull up
Cap: 20 min
