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CrossFit Kendall – CrossFit

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Strength

Split Jerk

5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes

Workout

Workout (5 Rounds for reps)

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Kettlebell Swings (53/35)

Min 2: Calorie Echo Bike

Min 3: Burpees

TARGET SCORE:

Target number of reps each set:

Kettlebell Swings: 18+ reps

Assault Bike: 12/10+ Calories

Burpees: 12+ reps

Minimum number of reps before scaling:

Kettlebell Swings: 14 reps

Assault Bike: 8/6 Calories

Burpees: 7

Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)