CrossFit Kendall – CrossFit View Public Whiteboard Metcon (7 Rounds for reps) 7 rounds Min 1: 20 Wall Balls (20/14) Min 2: 12 Handstand Push-ups Min 3: 20 Alternating V-ups Target time each set: 20-35 seconds Time cap each set: 45 seconds * Cooldown Warm-up (No Measure) 1 min foot smash with l...
CrossFit Kendall – CrossFit View Public Whiteboard Metcon (4 Rounds for time) Teams of 2 3 sets: (each/1:1) 50 Double Unders 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Power Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) -Rest 5 min- 1 set: (each/1:1) 150 Double Unders 36 Dumb...
CrossFit Kendall – CFK Running View Public Whiteboard Metcon (Time) Main Workout: 300m at Fast Pace, 100m Walk 400m at Mod/Fast Pace, 90 Sec Rest 500m at Mod/Fast Pace, 2 Min Rest 600m at Easy Pace, 2 Min Rest 500m at Mod/Fast Pace, 2 Min Rest 400m at Mod/Fast Pace, 90 Sec Rest 300m at Fast Pa...
CrossFit Kendall – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Teams of 2 5 sets: (each/1:1) 10/8 Calorie Echo Bike 6 Power Snatch (135/95) 200m Run Target time each set: 1:40-2:00 Time cap each set: 2:30 minutes * See Coaches Notes for Limited Equipment and Large Class Option C...
CrossFit Kendall – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Sets 30/24 Calorie Row/Bike/Ski 20 V-ups 10 Burpee over Abmat *Rest 3:00 between sets* Time cap each set: 3:30 * Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each...
CrossFit Kendall – CFK Running View Public Whiteboard Metcon (Time) 4 Sets 1200m at Easy Pace -Rest 2 Min- 4 Sets 150m Controlled Sprints *Rest 30 Sec between sets. Total: 5400m *Score the Slowest 1200m time! Cooldown Cool Down 2 minute easy bike 2 minute walk
CrossFit Kendall – CrossFit Endurance Metcon (Time) 3 rounds: 20 KB Stepups 53/35 20″ 20 Russian KB swings 20 Situps 200m Run Rest 5 minutes. 3 rounds: 20 Air squats 20 Box hurdles 20 Situps 200m Run