Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
1min ANY Machine
5L/5R Curtesy Lunges
15 Calf Raises
20 Singles Unders
10 No Push Up Burpees
10L/10R Alt Hamstring Scoops
10 Prisoner Good Mornings
Metcon
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
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2:1 Doubles to Singles
Scale Weight on KB as Needed
