Crescent City Crossfit – HYROX Endure
Metcon (No Measure)
Zone 1:
10 min DB AMRAP- add 5 reps each round
5 x DB Bent over Rows
5x DB Deadlifts
5x DB Deficit Push ups
Zone 2:
10 Min Sandbag Partner Workout
300 M Row
Max Reps Sandbag Reverse Lunge
Zone 3:
10 Min KB AMRAP- add 5 reps each round
5x Russian KB Swings
5x Goblet Squats
5x KB High Pull
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Divide class evenly into 3 groups. Objective is for athletes to approach each of these zones with an RPE of 8+. It doesn’t matter which zone they start at, as long as they rotate in order. You should have enough equipment for a class to accommodate 36 people, although you can increase by substituting a ski erg for a rower.
Ab Finisher (No Measure)
4 Min AMRAP:
5 Double Crunches
10 Froggers
20 Hollow Body Flutter Kicks
Power # 16
