Decided to step out of my comfort zone and give the Hyrox race a shot.  Did the doubles with a friend.  Didn’t die. Try new things folks!  Enjoy life!

 

Warmup:

1:00 Row

Walking Knee Hugs 30’

Heel2Toe 30’

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

Video courtesy of Runify

WOD:

2 Rounds of:

In 5 Min, complete:

400M Run

Max Cals – Ski Erg

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Row

Rest 2 Min, then…

In 5 Min complete:

400M Run

Max Cals – Echo Bike

Rest 2 Min

Score = Combined cals

Video courtesy of CrossFit HQ.

All cardio, all the time!!!  40 minutes of fun!! With each section being about the cals, you want to get the run buy-in out of the way at a good pace, but not so fast that you’ll be out of breath trying to tackle whatever machine you are coming on to. Keep your normal 400M pace, and maybe the last 5 meters, slow down and take a few deep breaths so you are ready to go for the rower, ski erg, or bike.

 

 

Scaling Options:

Run -> 500M Row

 

Cool Down:

Calf Pedal in Down Dog – 30 per leg

 

Hamstring Roll out – 2 Min per leg