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
