Mainsite abs

CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Banded Hip


Review all movements.

15 minutes to work on any

-Pull up

-Muscle ups

-Toes to Bar



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

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