Announcements
Gym will be closed November 2nd-3rd (Saturday and Sunday) to host a course.
Crescent City Crossfit – HYROX Endure
Warm Up
10 Trunk Twists
10 Knee Hugs
10 Figure 4
10 Quad Stretch
10 Lateral Lunges
10 Hip Openers
10 Squat to Calf Raise
10 Hamstring Scoops
10 Down Dog Calf Stretch
10 Leg Swings
10 High Knees
10 Butt Kicks
-Into 300 Meter Run-
-Into 5 Min Sled Push Warm Up to Cone-
*Increase Weight Each Round Until you get to workout weight
Hyrox (Time)
3 RFT:
500m Ski/Row
100ft KB Lunge (2 KB/DB)
100m Farmer Carry
1000m Run
*Accumulate 350ft Sled Push throughout
.
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PRO: 50/35#
OPEN: 35/25#
-Lunges: Front rack or Farmer Carry with 2 KB or DB
-Perform Sled Push at any time during the workout
