Crescent City Crossfit – HYROX Endure
Workout Notes
The main workout spans 32 minutes, alternating between two zones, each lasting 15 minutes with 2 rounds. Partners complete runs and machine exercises before a 2-minute recovery. The session ends with a sprint finisher including 60-second treadmill sprints and jump squats.
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 (AMRAP – Rounds and Reps)
15 Min AMRAP:
Partner 1: Shuttle Run or Bike
Partner 2: While P1 is Running/Biking Perform-
30 Calorie Row
30 Push Ups
*Switch after P2 completes 1 Round of row and push ups
–Rest 2 Minutes–
.
.
Scale Reps of Row and Push Ups to 20 or 25
Partner Workout (AMRAP – Rounds and Reps)
15 Minute AMRAP:
15 Min AMRAP:
Partner 1: Shuttle Run or Bike
Partner 2: While P1 is Running/Biking Perform-
30 Calorie Ski
30 V-Ups
*Switch after P2 completes 1 Round of Ski/V-ups
.
.
Scale reps of ski and V ups.. Can sub V ups for Sit ups
Sprint Finisher (No Measure)
8x 1 Minute
P1: Shuttle Runs
P2: 10 Jump Squats then Rest for remainder of Min
