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CrossFit Kendall – CrossFit

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Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo


6:00 AMRAP

5 Wall Ball Front Squats

5 Wall Ball Push Press

10 Alternating V-Ups

30-second Jog

2. Workout Prep

2 sets:

50m Run

5 GHD’s

5 Wall Balls


Metcon (Time)

3 Rounds

400m Run

30 V-Ups

20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

Target time: Sub 14:00

Time cap: 18:00


Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad 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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I want participate in the workout program.

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