Hyrox Class July 5,2025

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

Partner hyrox wod

Amrap 9min

10/8 Calorie bike or 12/10 Cal Row

20 Kettlebell deadlift

20 Kettlebell Swings

10 Burpees

Rest 3 min

Amrap 9 min

2nd floor run or 150/120 Air runner

20 Alternating BW lunges

20 Wallballs

10 V-ups

Accessory work: 3 sets

30 Banded pull aparts

20 Alternating Dumbbell Bicep curls