Crescent City Crossfit – HYROX Build
Hyrox Interval Day (Checkmark)
20 Minute EMOM:
Minute 1: Max Reps Front Rack KB Lunges (2 KBs)
Minute 2: Max Reps Strict Pull ups
Minute 3: Max Distance Shuttle Runs
Minute 4: Rest
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-Aim for 50 seconds of work, 10 seconds of rest
-Use the first round to find a rep scheme that you can maintain throughout the EMOM
-Can push hard on the shuttle runs since there is a rest minute after
-Sub DB’s if needed for lunges but go for KB’s if possible
Core Finisher (Checkmark)
6 Minute AMRAP:
20 Leg Raises over KB (in hollow body position)
16 Rotational Med Ball Slams
12 Superman Lifts
-rest 20 seconds-
