Workkkkkkk

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Chest

Accessory

Push-ups (6 x 7 )

First 3 sets 5 second decent fast out of the bottom

Last 3 sets fast down 5 second accent

Metcon

P: Metcon (Time)

150 pushups for time

Emom = 10x One arm kb swings(total) 56/35 until pushups are complete.

Alternate hands as you choose

Cap: 25 minutes

F: Metcon (Time)

For time:

100x Push ups

EMOM = 10x Kb swings until push ups are complete.

*You may do One arm swings if capable.

Cap: 20 minutes