Hyrox Class July 6, 2024

Warm up:

200m Run

2rds

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Lateral lunges

50FT Bear crawl high hip

50FT Duck walks

Into.

2 sets

30 sec wall sit hold

20 plank shoulder taps

Skill: Sled Push (10-15min)

50FT Each then Switch for 5-10 Sets per person

TRY TO GO LOW ON THE SLED ITS EASIER TO PUSH THE SLED WHEN YOUR BODY IS CLOSER TO THE GROUND

Hyrox Finisher: 30 min cap

5 Floors run

2rds

300FT Farmers carry (24/16)

200FT Burpee broad jumps

100FT Sandbag lunges or Dumbbell lunges (50/35)

5 Floors run