(508) 481-2372 ali@pennantcrossfit.com
Monday
“The Animal”
150 KB Swings 70/53
*Every time you put the KB down complete 5 Burpees*
Tuesday
Teams of 2
3 Rounds
30/24 Cal Ski
5 Rope Climbs
3 Rounds
400m Run (together)
200ft KB Walking Lunge 44/26
3 Rounds
30/24 Cal Bike
30 Toes to Rings
Wednesday
6 Rounds
21 Cal Row
15 Cal Bike
9 Cal Ski
*Rest 2 minutes between rounds*
Thursday
1 Set
Max Push-ups
2 Sets
Max Strict Pull-ups
2 Sets
Max DB Upright Row – per arm
6 Rounds
1 Minute Double Unders
1 Minute Row for Cal
Friday
21 – 18 – 15 – 12 – 9 – 6 – 3
KB Thruster 35/26 – each hand
Pull-ups
Bar Facing Burpees
Sunday
The “loop”
40 – 30 – 20 – 10
Cal Bike
Over Unders
Cal Row
The “loop”