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CrossFit Kendall – Fast Fit

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Warm Up

Warm-up (No Measure)

10 yd Walk on Toes

10 yd Walk to Toes Backwards

10 yd Walk on Heels

10 yd Walk feet Turned Out

10 yd Walk Feet Turned In

10 yd Lunge Walk – Arms Locked Out Overhead

10 yd Lunge Walk – Torso Twist Towards Forward Leg

10 yd Butt Kickers

10 yd High Knees

10 yd Bear Crawl Forward

10 yd Bear Crawl Backward


2 Rounds:

5 Elbow to the Floor Stretch (each side)

5 Cossack Squats (Each side)

5 Single Leg RDL (each side)

If doing minimal, also perform 2 Rounds of the following:

2 Dumbbell Power Cleans

2 Dumbbell Snatch

2 Dumbbell Front Squats

2 Dumbbell Squat Cleans

2 Dumbbell Squat Snatches (each side)


Metcon (Time)


200m Run

40 Dumbbell Power Cleans (2×50/35)

200m Run

30 Dumbbell Snatches (50/35)

200m Run

20 Dumbbell Squats Cleans (2×50/35)

200m Run

10 Dumbbell Squat Snatches (50/35)

200 Run


Metcon (3 Rounds for weight)

Grip Accessory

3 Sets

30 Second Farmers Carry Hold (2×50/35)

…immediately into…

100ft Farmers Carry (2×50/35)

-rest 60-90 seconds between sets-

Log the weight as BOTH dumbbells (if you used 50’s log 100#)
The goal here is to complete the Farmers Carry distance WITHOUT setting it down. If you are unable to do that then, it is recommended you scale the weight

If you don’t have dumbbells, fill 2 backpack or bags with something heavy 🙂 This is great practice for carrying in groceries or shopping backs or heavy luggage!


2:00 Pigeon Stretch (each side)

2:00 Couch Stretch (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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