(508) 481-2372 ali@pennantcrossfit.com
Monday
33 – 27 – 21 – 15 – 9
Wall Balls
Sit-ups
Push-ups
*after each round complete 200m Run*
Tuesday
3 Rounds
3 Minutes at Each Station
Cal Row
Cal Bike
Devils Press 35/20
Cal Ski
*no rest between rounds or stations*
Wednesday
4 Sets
200m Recovery Row
400m Run (Sprint)
200m Recovery Row
*rest as needed between sets to keep the same 400m sprint time*
Thursday
2 Rounds
30 Ring Rows
2/1.5 Mile Bike
30 second side plank – per side
200ft Walking Lunge (no weight)
30 DB Snatch 50/35 – alternating
50ft DB Bear Crawl
Friday
Every minute on the minute x 24
Minute 1 – 10 Box Jumps 30/24
Minute 2 – 12 Goblet Squat (heavy but unbroken)
Minute 3 – 250m Row
Minute 4 – 12 DB Bench Press (heavy but unbroken)
Sunday
2 Rounds
The “Loop”
30 KB Swing 70/53
30 Burpee Box Step-ups
30 Medball Sit-ups
30/24 Cal Bike
15 Strict Toes-to-bar
30/24 Cal Row