Announcements
Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE
Crescent City Crossfit – HYROX Endure
warm up
10/10 Paloff Lift
10/10 Paloff Press
20 Alt dead bug w/ band
10/10 Single Leg Glute Bridge
10/10 Single Leg Calf Raise
10/10 Single leg soleus raise
10/10 FWD Swings
10/10 BWD Swings
2 Min Easy Pace Machine
Post PFT (Time)
3-5 Rounds:
500 Meter Ski or 1000 Meter Bike (85-90% Effort)
500 Meter Row (85-90% Effort)
1 Mile Run
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-Adjust the number of rounds or run depending on how much volume you want for the day
-The machine should be a hard/race pace effort
-Use the run as recovery so you can go immediately into next round upon completion
Post PFT- non running version (Time)
4-5 Rounds:
500 Meter Ski or Row (85-90% Effort)
1000 Meter Bike (85-90% Effort)
300 Meter Farmer’s Carry
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Try to only break every 100 meter on FC, so choose a weight appropriate for that goal
