someone please call 911!! I just killed my workout

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

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