(508) 481-2372 ali@pennantcrossfit.com

General Tso

3 Sets
10 second Ring Dip negative x 3 reps
3 High Box Jumps
10 Double DB Bicep Curl
AMRAP12
12 KB Swing 70/53
12 Strict Pull-up
12 Burpees
12 Lateral Box Jump Over 24/20
Lifestyle
3 Sets
10 second Ring Push-ups negative x 3 reps
1 – 2 High Box Jumps
8 – 10 Double DB Bicep Curl
AMRAP12
10 KB Swing 53/35
10 Strict Pull-up
10 Burpees
10 Lateral Box Jump Over 24/20
Upper Rehab
3 Sets
3 Slow Pistols – per leg
3 High Box Jumps
10 Double DB Bicep Curl
AMRAP12
12 Russian KB Swing 70/53
12 GHD Sit-ups
12 Cal Row
12 Lateral Box Jump Over 24/20
Lower Rehab
3 Sets
10 second Ring Dip negative x 3 reps
30 second plank hold
10 Double DB Bicep Curl
AMRAP12
12 Sit-ups
12 Strict Pull-up
15/12 Cal Bike