(508) 481-2372 ali@pennantcrossfit.com
Monday
Teams of 2
3 Minutes of Sync GHD Sit-ups
3 Minutes of Rowing
3 Minutes of Sync Burpee Box Jump Over
3 Minutes of Bike
3 Minutes of Sync DB Snatches 50/35
3 Minutes of Double Unders
Tuesday
4 Rounds
10 DB FR Reverse Lunge – alternating 50/35
Run 400m
10 DB Power Cleans
Row 500m
10 DB Front Squats
*Rest 1 min between rounds*
Wednesday
5 Rounds
3 Minutes on: 3 Minutes off
10 Bench Press 135/95
3 Sandbag Cleans
100ft Sandbag Carry
Max Burpee Over Sandbag
Thursday
The “Loop”
30 DB Overhead Squat 50/35
30 Ring Rows
30 DB Snatch 50/35
30/24 Cal Ski
30 Lateral Box Jump Over 24/20
30 SA DB Push Press 50/35
30/24 Cal Row
Friday
4 Rounds
120 Double Unders
60 Air Squats
30 KB Swings 70/53
15 Toes to Rings
Sunday
1000m Row
100 Sit-ups
1000m Ski
100 Burpees
100/80 Cal Bike (schwinn)
1000m Run