(508) 481-2372 ali@pennantcrossfit.com
Monday
2 Rounds
50 Wall Balls
75 Sit-ups
50 KB Push Press #44/26
75 Air Squats
*Rest 2 min btwn rounds*
Tuesday
Run 800m
20 Burpee Box Jump Over 24/20
1000m Row
100 Double Unders
500m Ski
20 Ring Rows
35/25 Cal Bike
Wednesday
5 Minutes Max Cal Row
5 Minutes Max DB Bench Press 50/35
5 Minutes Max Strict Pull-ups
5 Minutes Max Cal Bike
*No rest btwn stations*
5 – 10 minutes of mobility
Thursday
Teams of 2
500ft Sandbag Carry
2k Row
25 Burpees
500ft DB Walking Lunge 35/20 – by side
25 Devils Press 35/20
1000m Ski
Friday
3 x 400m run
*rest 1 min btwn*
3 x 200m unr
*rest 1 min btwn*
5 – 10 minutes of mobility
Sunday
Every 5 minutes x 10 Sets
Run 200m
Row 400m
10 Burpees to target

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