Warm up
2 Sets
15 Jumping Jacks
15 Glute Bridges
5 Scap Push Ups
30 second Plank
5 Table Rocks
Limited Equipment
“Dork”
6 Rounds
60 Double-unders
30 Kettlebell swings 53/35
15 Burpees
*If you have a DB, complete 30 DB Swings or 20 alternating DB Snatch*
On March 26, 2014 two Boston Firefighters, FF Michael Kennedy and Lt Ed Walsh, lost their lives while battling a basement fire at 298 Beacon St. Michael “Dork” Kennedy was a CrossFitter who worked out at CrossFit Florian and Coached at CrossFit Together. He was also a Combat Marine among many other things.
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.
No Equipment
6 Rounds
60 Line Hops
30 Alternating Reverse Lunges
15 Burpees
Cool Down
1 Minute Lax Ball Calf/Achilles – per leg
1 Minute Lax Ball Pec – per side
1 Minute Calf/Achilles Stretch – per leg