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 ( Quality movement > Quantity Movement)
-Choose 1 or 2 DBs for step overs
-Sandbag Carry inside gym
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)
