(508) 481-2372 ali@pennantcrossfit.com
Monday
9 – 15 – 21 – 27 – 33
Lateral Box Jump Over 24/20
T2B
*15 min cap*
Accessory or Optional Strength: 5 Rep Max Push Press (from rack)
Tuesday
Teams of 2
AMRAP10
20/16 Cal Bike
10 Sandbag Cleans
Rest 5 minutes
AMRAP10
20/16 Cal Row
10 Power Snatch 115/75
Wednesday
3 Sets
6 – 8 FR Reverse Lunges (from rack)
6 – 8 Strict Pull-ups
6 – 8 SA DB Upright Row – per arm
6 – 8 SA DB Strict Press – per arm
3 Sets (building)
2 Heavy Deadlifts
6 – 8 KB Bent Over Row – per side
Thursday
MAP9
10/8 Cal Row
5 Burpee Box Step-ups
10 second side plank – per
Rest 1 min
MAP9
10/8 Cal Ski
30 second plank hold
10 Air Squats
Rest 1 min
MAP9
10/8 Cal Bike (echo)
30 Double Unders
10 Push-ups
Friday
5 – 4 – 3 – 2 – 1 Squat Cleans 225/155
*Before each set complete 400m Run*
Accessory or Optional Strength
3 Sets
30 – 45 second L Sit
30 – 45 second HS HOLD
Saturday
AMRAP30
5 Burpee Bar Muscle Ups
20 SA KB Clean 53/35 (alternate every 10 reps)
20 SA KB Push Press 53/35 (alternate every 10 reps)
200m Sprint
*rest 2 min between rounds*
Sunday
3 Sets
5 Cossack Squat – per leg
10 Strict Pull-ups
30 second plank hold
3 Sets
5 Double DB Curl and Press
100ft Double DB OH Carry
50ft DB FR Walking Lunge
10 DB Front Squats