Crescent City Crossfit – HYROX Endure
warm up
30 Seconds Work/10 Seconds
Rest
-Air Squats
-Prisoner Good Mornings
-Inchworms
-Glute Bridge
-Pogo Jumps
-Plank Jacks
Metcon (4 Rounds for reps)
8 Min Work/90 Sec Rest (37 min total) :
Station 1:
25 Double DB Box Step Overs (24″/20′)
3 Minute Run
Max Double DB Box Step Overs
Station 2:
50 Wallballs
3 Minute Ski
Max Rep Wallballs
Station 3:
3 Minute Run
25 Burpees
Max Run in Remaining Time
Station 4:
3 Minute Row
25 KB High Pull (Heavy)
Max Row Meters
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-Each station will be completed once
-Aim for 600-800 Meters on 3 Minute Run
-WB- Comp Weight
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Suggested Step Over#:
-Pro: 50/35#
-Open: 35#/25#
Optional Partner -5 Minute Finisher (No Measure)
5 min AMRAP:
Partner 1: 20 Single DB back rack walking lunges
Partner 2: 8 Double DB Deadlifts
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*You go, I go, alternating movements; one work/one rest
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Keep DB from workout and use for this
