Hyrox Class May 17 ,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

Conditioning 45 min running clock

A PAIR COMPLETES

1600m Row (800 each)

60/45 Cal bike

2x 3rd floor run together

immediately into...

Remaining time: Amrap shared

50 Wallballs (shared)

40 Alternating Sandbag or DB Lunges (shared)

30 Burpee to plate shared

100m Farmers carry (50m each)

OPTIONAL WORK;( IF TIME ALLOWS)

3 Sets

20 Alternating Gorilla Rows KB

10 Kettlebell curl