Crescent City Crossfit – HYROX Endure
warm up
1 Min Row EASY PACE
1 Min Row MODERATE PACE
1 min Row HARD PACE
2 Rounds:
4 Burpees
8 Wallball Ground to Overhead
8 Wallball Thrusters
8 Wallball Good Mornings (Bear Hug Hold)
16 Calf Raises (Bear Hug Hold the WB)
Review of Devil’s Press with Coach
Gather Workout Weights
Metcon (Time)
For Time:
100 Wall Balls
*Every Break Perform 8 Devil’s Press (53/35#)
.
.
400 M Farmer Carry (70/53#)
*Every Break Perform 20 Goblet Squats
.
.
1 Mile Run
.
.
A break consists of every time the movement stops (cannot hold the wall ball)
.
.
If you know your average 1 mile run pace, try to maintain close to that pace while legs are fatigued
.
.
Choose Bike or Row Mile equivalent if you can’t run (1 Mile Run = 2000 M Row, or 3200 M C2 Bike)
