(508) 481-2372 ali@pennantcrossfit.com
Monday
2 Sets
100ft KB FR Walking Lunge 44/26
15 Wall Balls
500m Row
15 Burpee Box Jump Overs
500m Ski
15 Wall Balls
100ft KB FR Walking Lunge 44/26
*rest 3 min between sets*
Tuesday
5 Rounds
600m Run
30 second Hanging L sit
30 KB Swing 53/35
Wednesday
Teams of 2
2K Row
75 Sync Air Squats
50 DB Power Cleans 50/35
75 DB Thrusters
50 Cal Bike
75 Bench Press 135/95
400m Run (Together)
Thursday
Teams of 4
AMRAP25
20/16 Cal Row
Bike
Double Under
Ski
Friday
30 – 24 – 18 – 12 – 6
DB Snatch 50/35 – alternating
Wall Balls
V-ups
*after each round complete 200m run*
Sunday
4 Rounds
1000m Row
400m Run
*rest 1 min between rounds*
Rest 2 minutes
4 Rounds
15/12 Cal Bike
400m Run
15/12 Cal Ski
*rest 1 min between rounds*