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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


3 Rounds:

10 Scap Only Push Ups

5 Pike Push Ups OR 5 Single Dumbbell Push Press (each side)

Then hit 4 Dumbbell Push Press and 4 Dumbbell Renegade Rows (total) BEFORE the workout


Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

200m Run

15 Dumbbell Push Press (2×50/35)

10 Dumbbell Renegade Rows (2×50/35)


Metcon (Checkmark)

3 Sets

15 Single Leg Calf Raises (Each Side) (hold DB to scale up)

1:00 Wall Sit

-rest 1:00 between sets-


1:00 Child’s Pose

1:00 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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