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
