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CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Accessory

20 min abs

20 min emom

1) dumbbell planks

2) Russian v outs

3) flutter kicks

4) Russian twist 44/28

Goal is to work for 45 seconds of each min.



Metcon

P: Metcon (AMRAP – Reps)

10 min emom

In the same minute

5 clean and jerks 135/95

5 back squats 135/95

5 burpees

if you fail to keep the reps the same each min. then it becomes a amrap for the remaining time

F: Metcon (No Measure)

EMOM – 10

5x Back Squat 185/125

5x Burpees

*BS from rack – about 60-70% of 1RM

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