*Msg&data rates may apply. | Privacy Policy | T&Cs



By admin 0

CrossFit Kendall – CrossFit

View Public Whiteboard


Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine


8:00 AMRAP

30 seconds Single Unders or 30 Plate Hops

10 Suitcase Deadlifts (each)

4 Up Downs

4 Box Step Up

2. Workout Prep

– With Team –

3 sets (Increase weight/height each set)

100m Run

30 seconds Run (workout pace)

2 Burpee Box Get Overs (practice technique)

1 Sandbag Clean


Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 Minute AMRAP

Partner 1: 400m Run

Partner 2: AMRAP

5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)

5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)

Partner 3: Rest

* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)

Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

Target number of Rounds: 20 rounds + (total)

Minimum number Rounds before scaling: 16 rounds


Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Goblet Squats @ moderate weight – maintain quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7 (Or 10 Dumbbell Split Lunge, each)

15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min between rounds-


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
9:00 AM - 1:00PM
Facebook Page

Coaches very attentive to each member, meeting them where they are in their fitness needs. They are encouraging, ...

Rice_n Peas

Coaches actually care about everyone at the box, from the beginners to the seasoned veterans ...

Dexter Samour

I worked out there while on vacation and LOVED IT! The staff was so friendly and even though ...

Valerie Alvarez

The staff and athletes were so friendly and hospitable. I was there visiting my family and I would love to go back.

Larry Hugh

I want participate in the workout program.

Agustin Caserta
Copyright © 2016 Crossfit Kendall All Rights Reserved. Web Development by Web Miami