Goat Day

Hammonasset Conditioning + Fitness – CrossFit


Rower Game with Burpee Penalty


4 Calorie Row

8 Air Squats

Roll Med Ball to Target*

* Must roll a medicine ball to knock down a foam roller 10 meters away. If you miss, 4 burpee penalty. If you make it, you’re back on the rower for another round. Most rounds and reps wins. Go as easy or hard as you’d like.


Kettlebell Tap Game:

Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.


Banded Lat + Chest Stretch: 45 Seconds Each Side

Couch Stretch: 1 Minute Each Side


Goat Day #4! Pick two movments/lifts you would like to work on and alternate between them for the EMOM. You may also turn this into more of a conditioning piece by alternating between two cardio movements for the 20 minutes.

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Group Stretch