Crescent City Crossfit – HYROX Endure
warm up
4 Min AMRAP:
5x Sit up to Glute Bridge
5 x ea/side Cossacks
5x Push up to Down Dog
5x ea/side Quadruped Hip Circles
Main Workout- Intervals (4 Rounds for distance)
7 Minute AMRAP:
500 Meter Run
50 DB Reverse Lunge (Farmer Carry Grip)
Max Run (Meters)
–Rest 1 Minute–
7 Minute AMRAP:
500 Meter Ski Erg
50 Wallballs
Max Ski (Meters)
–Rest 1 Minute–
7 Minute AMRAP:
500 Meter Run
50 Russian KB Swings
Max Run (Meters)
7 Minute AMRAP:
500 Meter Row
50 Push ups
Max Row (Meters)
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RPE 7/10
Sprint Finisher- RPE 9/10 (No Measure)
12 Rounds of 30 Seconds Work/15 Seconds Rest:
-Group 1: Complete 3x before switching- Ski Erg
-Group 2: Complete 3x before switching- Row
-Group 3: Complete 3x before switching- C2 Bike
-Group 4: Complete 3x before switching- Broad Jumps
Cool Down
5 Min Cool Down- Coaches Choice