Crescent City Crossfit – HYROX Endure
Warm Up
45 Seconds on/15 Seconds Off
-Row (Easy Pace)
-Jump Rope
-Groiners
-Row (Moderate Pace)
-Jump Rope
-Air Squats
-Row (Hard Pace)
-Jump rope- alternate between double leg and single leg hops throughout 45 second duration
“Nicholas” HYROX WOD (Time)
For Time:
2,000 Meter Run
-Rest 5 Minutes-
100 Burpees
-Rest 5 Minutes-
2,000 Meter Run
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*OPTIONAL FINISHER FOR THOSE WHO COMPLETE WORKOUT UNDER 30 MINUTES = 100 WALLBALLS (CHOOSE WEIGHT)
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50 Min Time Cap
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2,000 Meter Run = 2,500 M Row or 5,000 Meter Bike
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Scale Burpee Reps and/or perform No Push Up Burpees
