(508) 481-2372 ali@pennantcrossfit.com
Monday
60 Wall Balls
20 Strict Pull-ups
60 KB Swing 53/35
20 Box Jumps 30/24
60 Knee to Elbow
20 KB Goblet Squat 53/35
100ft HS Walk or 200ft Bear Crawl
Tuesday
6 Rounds
400m Run
10 KB Upright Row – per arm
10 Russian Twists – per side
250m Row
*Rest 1 minute between rounds*
Wednesday
3 Rounds
100ft Walking Lunge (no weight)
20 DB Bench Press 50/35
10 DB Power Cleans
3 Rounds
40 Air Squats
20 KB Push Press 35/20
10 Double KB Snatch
Thursday
Teams of 2
50 Sandbag Cleans
50 Synchronized T2B
25 Burpee Box Get Over
50/40 Cal Bike
250ft Sandbag Carry
50/40 Cal Row
50 Sandbag Squats
Friday
1 Mile Run
50 Ring Rows
1K Row
500m Ski
100 Double Unders
50 GHD
Sunday
2 Sets
1200m Run
10 Burpee to target
250m Row
Rest 2 minutes
1200m Run
10 Burpee to target
250m Ski
*rest 3 minutes between sets*