CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
OH Lat
Bent Over Row – Barbell (4 x 8)
Bent Over Row – Barbell
Coach may substitue any horizontal Pulling variation for strength. Horizontal ring rows work well here too.
WOD
P: Metcon (AMRAP – Reps)
For Reps(Pull up):
5 rounds
15/12 Calorie Row
MAX Unbroken Pull up
Rest 1 minute
RX + = CTB
*Must go immediately into Pull ups.
F: Metcon (AMRAP – Reps)
For Reps(Pull up):
4 rounds
12/9 Calorie Row
MAX Unbroken Pull up
Rest 1 minute
*Must go immediately into Pull ups/Ring Row
*Scale with Banded pull up if possible. Then Jumping or ring row.
*Row should take 30-45 seconds
