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.
Metcon
3:30 Work 30sec Rest x 10 Rounds
Complete All Stations Twice
Metcon (10 Rounds for reps)
Station 1:
50 Air Squats
Max Run Meters
Station 2:
30 Meter Sled Pull
Max Row Meters
Station 3:
50 Hanging Knee Raises/Knee to Elbow
Max Ski Meters
Station 4:
25 Burpees
Max Run Meters
Station 5:
40 Push-Ups
Max Bike Meters
