Announcements
Gym closed January 11th and 12th (Saturday and Sunday) to host a course. Regular schedule resumes on Monday, January 13th.
Crescent City Crossfit – HYROX Endure
Warm Up
40 Sec Work/ 15 Sec Rest:
-Bear Crawl
-Shuttle Run
-Squat to Calf Raise
-Pogo Jumps in Place
-Row
-Ski
Metcon (5 Rounds for time)
5 Rounds:
1000 Meter Run (2500 M Bike)
500 Meter Ski or Row
50 FT Burpee Broad Jump
20 HEAVY Front Rack KB Squats
-Rest 2 Minutes between rounds-
.
.
-Goal is to get faster each round
– Rounds need to be completed in less than 10 minutes
-Scale Burpee Broad Jumps to 15 Burpee to Target
-Decrease Run Distance to 800 or 600 Meters
60 Min Time Cap
