CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip
Gymnastics
hollow body / ttb (10 min emom )
10 min emom
odd) 30 sec hollow body or hollow rocks
even) 5-10 ttb + 7 burpees
Metcon
Metcon (Time)
10 wall balls
20 ttb
20 wall balls
18 ttb
30 wall balls
16 ttb
40 wall balls
14 ttb
50 wall balls
15 min time cap
rx + 12 min time cap
