Endure – Sun, Mar 10

Crescent City Crossfit – HYROX Endure

Warm Up (Continued)

1 Min Row

1 Min Ski

1 Min Shuttle Runs

45 Sec Plate Overhead Walks

45 Sec Plate G2O

45 Sec Plate Back Squats

(can hold onto rig)

30 Sec Single Leg Hops -15 sec ea (in place)

30 Sec Leg Swings R

30 Sec Leg Swings L

Warm up for Push Press and squats

March Madness (Time)

7 RFT:

350m Ski or 300 Meter Run

20 DB Push Press

350m Row or 300 Meter Run

20 DB Front Squats

-Rest 90 Seconds-
.

.

-Stagger start positions to allow people to share ski’s and move onto row or run if ski is taken

-2 DB’s/ sub 2’s KB or 1 long Sandbag

– DB Push Press should be heavy enough where you need to break at least 1x on the set of 20

– Use the same weight for DB Push Press as for DB Front Squat

– Short efforts on the machines- keep intensity high and manage pace on DB movements