The Good Life

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Spidermans

Box Step-ups (Low Box)

40 Seconds

Moderate Row

Hand on Box Mountain Climbers

Box Jumps with Step Down (Low Box)

20 Seconds

Faster Row

Frog Hops

Box Jumps with Step Down (Higher Box)

Mobility

Drop Ankle Stretch on Box: 30 Seconds Each Leg

https://youtu.be/1fAKEmBqtAg

Pigeon Pose on Box: 1 Minute Each Leg

Movement Prep

5 Step-ups Each Leg (Workout Box)

5 Pausing Box Jumps (Workout Box)*

*Emphasize the pause at the top to rest and exhale

6 Slow Burpees (Emphasize Composure Breath)

3 Faster Burpees

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

20 Seconds @ 30 Strokes Per Minute

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Finisher

Coach’s Choice Abs

Group Stretch

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