Crescent City Community Fitness – HYROX Build
Warm Up
100 Meter Run
200 Meter Ski
2 Rounds:
20 Glute Bridges
10 Bird Dogs
10 Scorpions
10 Push Up to Down Dog
Go Over Burpee Broad Jump, Goblet Lunges, and Double KB DL
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
12 Burpee Broad Jumps
12 Double KB Deadlifts
400 Meter Run
Rest 2 Min
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-Pro: 70/53#
-Open: 53/35#
-Fitness: 35#/25#, Modify to 200 meter runs or sub machine for the 400 meters
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
16 Wallballs
16 Goblet KB Lunges
400 Meter Run
2 Min Rest
Wallballs and lunges should be unbroken
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Pro: 20/14# Wallball, 70/53# KB
Open: 14#/10# WB , 53#/35# KB
Fitness: Choose WB and KB weight
Metcon (Time)
1000 Meter Row or Ski
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-This is work under fatigue = if you are feeling good then go hard, If you are tired.. use this as a cool down
