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CrossFit Kendall – CrossFit

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Snatch Balance

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes


Workout (Time)

For Time:

10 Front Squats (115/75)


Wall Walks

Target time: 10-12 minutes

Time cap: 15 minutes

Skills and Drills

Rope Climbs: ​​​​​​​Week 3 Day 1 (Checkmark)

Rope Climb

Week 3 Day 1:


Every minute (10:00)

5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows


Every minute (10:00)

3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest


Every minute (10:00)

2 Zombie Rope Climbs + 5 Laying Knee Elbows

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows

Alternate Workout Options:

10-minute EMOM

Odd Minute: 20 Scap Pull Ups

Even Minute: 100-meter Run


Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

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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