Hyrox Class May 23,2025

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

20 Alternating Glute Bridge marches

8/side Knees over toes forward Body weight

10 Sprawls

50FT bear crawls

50FT Crab walks

20 Banded Pull aparts

EMOM x 15 min

(1 Min on 20 sec transition time)

Min 1: 10/8 Cal row or Ski

Min 2: 40 sec Max burpee broad jumps

Min 3: 15 Wallballs

Rest 2 min

EMOM 15

Min 1: 12.5m Sled push (HEAVY)

Min 2: 12 Alternating DB or Sandbag Lunges

Min 3: 10/8 Calorie Bike or 150/120m Air Runner

Finisher: (IF TIME ALLOWS)

3 Sets

15 Toes to rig

30 High arc plate russian twist