(508) 481-2372 ali@pennantcrossfit.com
Monday
AMRAP25
Run 400m
5 Tire Flips
5 DB Bench Press 50/35
Run 400m
10 Tire Flips
10 DB Bench Press 50/35
Run 400m
15 Tire Flips
15 DB Bench Press 50/35
*Continue this pattern for the 25 minutes as high as possible*
Tuesday
2 Rounds
80/60 Cal Row
40 Wall Balls
20 Strict Knees to Chest
5 – 10 minutes of mobility
Wednesday
2 Rounds
500m Ski
100ft KB Walking Lunge 35/26 by side
15 Burpee Box Get Over
25 Ring Rows
50/40 Cal Bike
100 Double Unders
Thursday
Every minute on the minute x 20
Minute 1 – 15 KB Swings 70/53
Minute 2 – 50ft Sandbag Carry
Minute 3 – 100ft Sled Push
Minute 4 – 15/12 Cal Row
Friday
“Loredo”
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
*35 min cap*
Sunday
5K Run (the loop x 3)
into 40 – 30 – 20 – 10
Burpees
Sit-ups
Cal Row
*60 min cap*