Crescent City Crossfit – HYROX Endure
warm up
4 Minute AMRAP:
5 Cat Cows
5 ea 90/90 Hip Transitions
5 ea Quadruped Hip Rotations
10 Plank Jack Push Ups
Partner Workout :A (AMRAP – Rounds and Reps)
15 Min AMRAP:
Partner 1: Bike Max Cals
Partner 2: While P1 is Biking Perform-
30 Calorie Row
30 Push Ups
*Switch after P2 completes 1 Round of row and push ups
–Rest 2 Minutes between AMRAPS–
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Scale Reps of Row and Push Ups to 20 or 25
Partner Workout : B (AMRAP – Rounds and Reps)
15 Minute AMRAP:
Partner 1: Bike Max Cals
Partner 2: While P1 is Biking – Perform
30 Calorie Ski
30 Sit Ups
*Switch after P2 completes 1 Round of Ski/Sit Ups
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-Can Scale down reps Ski/Sit Ups to 20 or 25
-Can Scale up sit ups to V-ups
Sprint Finisher (No Measure)
8x 1 Minute
P1: Shuttle Runs
P2: 10 Jump Squats then Rest for remainder of Min
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Each Person will complete 4 rounds, switching every minute
-Sub Shuttle Runs for Sprints on any machine
