(508) 481-2372 ali@pennantcrossfit.com

Marathon!

400m run
26 Wall Balls
500m row
26 Burpee Box Jumps 24/20
400m run
26 Toes-to-bar
500m row
26 Thrusters 95/65
400m run
26 Kettlebell Swings 70/53
500m row
26 Burpee Pull-ups
400m run
26 Sumo Deadlift High Pulls 95/65
500m row
*40 min cap*
Lifestyle
200m run
18 Wall Balls
300m row
18 Burpee Box Jumps 24/20
200m run
18 V-ups
300m row
18 Thrusters 75/55
200m run
18 Kettlebell Swings 53/35
300m row
18 Burpee Jumping Pull-ups
200m run
18 Sumo Deadlift High Pulls 75/55
300m row
Upper Rehab
400m run
26 Hip Extensions
500m row
26 Cal Bike
400m run
26 GHD Sit-ups
500m row
26 Front Squats 135/95
400m run
26 Russian Kettlebell Swings 70/53
500m row
26 Walking lunge steps, per leg
400m run
26 Deadlifts 135/95
500m row
Lower Rehab
30/20 Cal bike
500m Row 26
Toes-to-bar
30/20 Cal bike
500m Row
26 DB Strict Press 50/35
30/20 Cal bike
500m Row
26 Ring Rows
30/20 Cal bike
500m Row
26 Ring Push-ups
30/20 Cal bike
500m Row

Good Luck Sean McCarthy and Ed Pearson!

 

When someone says there are free samples at the gym