CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip, ankle
Weightlifting
Overhead Squat (5 x 2 )
single arm overhead squat KB (5 x 5 each arm )
using a kb perform a single arm overhead squat.
perform between sets of ohs. Dont worry about weight, this is more about position and practice
Metcon (Time)
15 ohs 135/95
15 pull ups
15 single arm(right) ohs kb 53/35
15 pull ups
15 single arm (left) ohs kb 53/35
15 pullups
15 ohs 135/95
12 min time cap
rx+
155/115
62/44
ctb
12 min time cap
