CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
P: Metcon (3 Rounds for time)
For time:
5 rounds
5x Pull up
10x Push up
15x Squat
Cap: 6 min
Rest 2 min
5 rounds
10x Deadlift 135/95
30x DU’s
Cap: 6 min
Rest 2 min
5 rounds
12x Front rack lunges(total) KB @ 56/35
20x Kb swing -Single arm @56/35
Cap: 6 min
* Score time for each section individually
Rest until the time cap + the 2 min
F: Metcon (3 Rounds for time)
Fitness = same workout as above except…Choose either 3 or 4 rounds for each section versus 5.
