Good Day

Hammonasset CrossFit – CrossFit


30 Seconds

Easy Row

Active Spiderman

Moderate Row

Active Samson

Faster Row

Slow Air Squats

30 Seconds

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dumbbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

*Performed with Light Set of Dumbbells*


Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Movement Prep

5 Frog Hops

5 Burpees

3 Box Jump Overs

3 Burpee Box Jump Overs

30 Seconds Slow Air Squats

5 Pausing Dumbbell Front Squats

5 Dumbbell Front Squats


Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Row