Thursday…..we almost made it….but you have to finish strong

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Lat

Accessory

Ring Rows (10 min emom )

8-12 reps per min

Strict ring rows. Body should be in a straight line.



Metcon

P: Metcon (AMRAP – Rounds and Reps)

Cindy’s evil step-mother

20 min amrap

5 strict pull ups

10 decline push ups (feet on a platform 20 inches for guys 16 for girls ) KEEP YOUR BODY STRAIGHT!

15 american kb swings 56/35

F: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20

3x Strict Pull up

6x Push up

12x KB swing

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