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CrossFit Kendall – Fast Fit

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Active Recovery Day

30 Minute Walk

Take your dog, spouse, friend, kid on a 30 Minute Walk.

Try this out:

1:00 High Knees

1:00 Butt Kicks

4 Minute Warm Up Walk….


4 Rounds

3 Minute FAST Walk

3 Minute Normal Speed Walk

FAST walk = you’re walking up to an appointment you’re late for but don’t want to look crazy by running 😉

Scoring: Meters


Bonus Workout Warm-up

Warm-up (No Measure)

3 Rounds:

:30 High Knees

:30 Butt Kicks

5 Inchworms with a pushup

10 Sit Ups


Metcon (Time)

80 Alternating Cossack Squats

40 Sit Ups

20 Burpees to a Target

10 Strict Pull Ups or Towel Rows

5 Wall Walks

*after each movement is complete, run 200m or (if you have access) perform 15/12 calories on a machine

Mayhem Moms

80 Cossack Squat

40 Quarter Sit Ups

20 Elevated Burpee + Lunge + Lunge

10 Towel Rows

5 Bear Hover Alt Shoulder Taps
*Workout Strategy & Flow*

80 Alternating Cossack Squats, 200m Run, 40 Sit Ups, 200m Run, 20 Burpees to a Target , 200m Run, 10 Strict Pull Ups or Towel Rows, 200m Run, 5 Wall Walks, 200m run AND DONE 🙂


From hardest to easiest – choose what works for you 🙂

Alternating Shoulder Taps on Wall

Elevated Box Walks – Feet elevated on box in pike, walk hands out to plank, push up, walk hands back to pike

Elevated Box Shoulder Taps

Wide leg Pike Shoulder Taps

Bear Hover Alt Shoulder Taps


: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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