Crescent City Crossfit – HYROX Endure
Warm up
4 Minute AMRAP:
8 Squat Rotations
8 Sit Up to Glute Bridge
5/5 90-90 Transitions
5/5 Quadruped Hip Rotations
Workout Notes
Compromised Run/Machine workout: Every row, run, or ski is going to feel like it does during a race. We are developing the habit of setting a tempo and working through that fatigued feeling. Athletes can start at any station, because you will complete this entire sequence twice.
3:45 Min Work/30 Seconds Rest (8 Rounds)
Station 1 -Compromised Run (2 Rounds for distance)
Station 1:
50 Air Squats
Max Run Meters
Station 2-Compromised Row (2 Rounds for distance)
25 Meter Sled Pull
Max Row Meters
Station 3- Compromised Run (2 Rounds for distance)
25 Burpees
Max Run Meters
Optional Partner Finisher (No Measure)
7 Min AMRAP:
Partner 1: 25 Unbroken Wallballs
Partner 2: Max Machine Meters until parter finishes
*Every time Partner Breaks on Wallballs before reaching goal count, add 2 reps to all future rounds
Station 4- Compromised Ski (2 Rounds for distance)
50 Vertical Toe Touches
Max Ski Meters
