Endure – Sun, Feb 25

Crescent City Crossfit – HYROX Endure

warm up

Banded Hip Mobility (GREEN BAND):

1 Min R (face away from rig)

1 Min L (face away from rig)

1 Min R (face rig)

1 Min L (face rig)

2 Sets:

200 Meter Run

15 Goblet Squats (Light)

15 KBS Swings

50 FT Broad Jump

Hold on tight (Time)

For Time:

100/75 Cal Bike/Ski/Row

100 Back Squats (135#/95#)

1 Mile Run

100 KB Swings (53/35#)

100/75 Cal Bike/Ski/Row

100 Headcutters (53/35#)

Every Time you break= 100 Meter Farmer’s Carry (70#/53#) ***
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-Back Squats- choose a weigh that you can do at least 25 reps when tired

-KB Swings- choose a weight for 40 unbroken

-Headcutters- choose a weight for 25 unbroken

-Scale Run distance or use a different machine

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