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CrossFit Kendall – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

1:00 Machine

30-second Single Unders or Crossover Practice

3 Inch Worms

10 Walking Lunge Steps

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

Set 1:

1 Bar Muscle Up or 2 Ring Rows

5 Crossover Singles

10ft Kettlebell Walking Lunge

Set 2:

10 Single Unders

10ft Handstand Walk

5 Kettlebell Swings


Gymnastics Skill Review (No Measure)

Take 10-15 min to practice one of the following:


Bar Muscle Ups

Handstand Walks

* Coaching videos with scaling options are provided in the coach notes.


Metcon (2 Rounds for reps)

10:00 AMRAP

5 Bar Muscle Ups

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk

*Every 5ft = 1 Rep (lunge/Handstand Walk)

Target number of reps each set:

Set 1: 200+ Reps (Through 5 rounds)

Set 2: 400+ Reps (Through 5 rounds)

Minimum number of reps before scaling:

Set 1: 140 Reps (Into the lunge on 3rd round)

Set 2: 240 Reps (3rd round)


Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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