CrossFit Kendall – Fast Fit View Public Whiteboard () Warm Up Warm-up (No Measure) 3 Rounds 5 Up Downs 10 Alternating V-Ups 5 Cossack Squats (each side) 5 Dumbbell Hang Power Cleans (each side) [ if doing minimal ] Workout Metcon (Time) Poodle Bodyweight 10-20-30 V-Ups Cossack Squats Line Faci...
CrossFit Kendall – CrossFit View Public Whiteboard Warm Up Workout Metcon (Time) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Target time: 10-12 minutes Time cap: 16 minutes Gymnastics Metcon (Checkmark) Skill Progression (Low Ring Muscle Up) Ring Transitions – 10-1...
CrossFit Kendall – CrossFit Kids View Public Whiteboard Skill Modified V-ups. Show them how to balance on their tailbones with legs up and bent and hands off the floor. On your cue, they will spread all the way out (extend legs out straight and arms reaching back), their return up to the balan...
CrossFit Kendall – Fast Fit View Public Whiteboard 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…. into 4 Rounds 3 Minute FAST Walk 3 Minute Normal Speed Walk FAST walk = you...
CrossFit Kendall – CrossFit View Public Whiteboard Warm Up Workout Metcon (5 Rounds for reps) Teams of 2 5 sets: 3:00 Amrap 15 Synchro V-ups 12 Synchro Box Jumps (24/20) Max Power Snatch (155/105) -rest 3:00 between sets- Target number of reps each set: 15-20 total reps Minimum number of reps...
CrossFit Kendall – CFK Running View Public Whiteboard () () Metcon (Distance) 5k Run Program Week 9 Day 2 5 Min at Easy Pace -Rest 1 Min- 5 Min at Easy pace -Rest 1 Min- 6 Sets 2 Min at Easy Pace 30 Sec Surge at Fast Pace *No rest between reps or sets. Total: 30 Min RPE Based Option:” 5...
CrossFit Kendall – CrossFit Endurance View Public Whiteboard Metcon (Calories) 30 Minute AMRAP Teams of 2: Every 3:00 Minutes (Starting at 0:00) complete: Partner 1: Wall sit until partner returns Partner 2: Shuttle Double KB Farmers Carry (53/44) (5/10/15m) In remaining time (within each 3:00...