(508) 481-2372 ali@pennantcrossfit.com

Weightlifting Wednesday

4 Supersets
2 Back Squats
50ft KB FR Walking Lunge
*rest at least 2 min btwn sets*
3 Supersets
5 Heavy Bench Press
30sec Ring Lockout Hold or 40sec HS Hold
*rest at least 2 min btwn sets*
Lifestyle
Same as Performance
Upper Rehab
Part 1 – Same as Performance
Part 2 – 3 Supersets
15 – 20 GHD
1 minute hollow hold
Lower Rehab
Part 1 – 4 Supersets
20sec side plank – per side
1 minute hollow hold
Part 2 – Same as Performance

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