Hyrox Class March 22,2024

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

Hyrox Specific Station Work:

Amrap 10 min

2rd Floor Run

400/300m Row or Ski

Rest 1 min

Amrap 10 min

2nd Floor Run

20m Burpee broad jumps

Rest 1 min

Amrap 10 min

2nd Floor Run

16 Alternating Back Rack Sandbag or DB lunges

Rest 1 min

Amrap 10 min

2nd Floor Run

20 Wallballs (14/10)

Rest 1 min