Hyrox Class March 21,2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward with kettlebell on top of knee

20 sec/side isometric lunge hold

10 Sprawls

50ft duck walks

Partner workout 3 Stations

Amrap 11 min

200m Run Together

40 Wallballls Shared

Amrap 11 min

500/400m Row Shared

20 Burpee broad jumps Back and forth Shared

Amrap 11 min

20 Alternating Synchronized Single dumbbell Step ups

50m Each Farmers Carry

REST 2 MIN Each Station before switching

OPTIONAL WORK

3 Sets

30 sec copanhagen planks

20 Tibalias Raise