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CrossFit Kendall – Fast Fit

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Active Recovery Day

5 Minute Warm Up Walk

5 Sets

3 minute jog

1 minute walk

5 Minute Cool Down Walk

Scoring: Meters

Total Time = 30 Minutes


You will begin by doing a 5 minute warm up walk.

Then you will complete 5 sets of 3 minutes of jogging and 1 minute of walking. This section will be a total of 20 minutes.

To conclude the entire workout, you will do a 5 minute cool down walk (much slower pace here)


Bonus Workout Warm-up

Warm-up (No Measure)

3 Rounds:

:30 High Kness

:30 Butt Kicks

5 Air Squats

5 Box Step Ups (each side)

5 Up Downs


Metcon (AMRAP – Reps)

3 Sets:

1:00 Max Burpees

1:00 Max Tuck Ups

1:00 Max Box Step Ups (24″/20″)

1:00 Max Sit Ups

1:00 Rest

Scoring: Reps
*Workout Strategy & Flow*

Fight Gone Bad Style workout for you!! Remember the goal is to get as many reps as possible each set.

Scoring = burpee reps + tuck up reps + box step up reps+ sit up reps each set!!

This will be legs, core, legs, core, rest 🙂

If you aren’t feeling it today, use this one to just move comfortably. Don’t have to go too crazy


:30 Upward Dog Stretch

:30 Downward Dog Stretch

2:00 Frog Stretch

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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