Crescent City Crossfit – HYROX Endure
Warm up
7 Min AMRAP (easy pace):
60 Sec Any Machine
6 Inchworms
6/6 Shoulder Taps from Plank
6/6 Rotations in Squat
6/6 Cossacks
A Microwave Minute (Checkmark)
3 Rounds:
1:00 min ON/1:00 min OFF
Max Distance Sled Push
Max Distance Heavy Sandbag Carry
KB Swings
DB Box Step Overs
Head Cutters
Push Ups
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-Rotate Movements each minute
-Focus is more on strength than speed
-Choose 1 or 2 DBs for step overs
-Sandbag Carry inside gym
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-Lower Volume this week for slight deload
-Quality movement > Quantity Movement
Cool Down
3 Minute Easy Machine
1 Minute Couch Stretch (Right)
1 Minute Couch Stretch (Left)
1 Minute Figure 4 stretch (Right)
1 Minute Figure 4 stretch (Left)
