(508) 481-2372 ali@pennantcrossfit.com
Monday
2 Sets
2 Rounds
15/12 Cal Bike
100ft DB OH Walking Lunge
50 Double Unders
20 DB Box Step-ups 24/20
5 Wall Walks
*No rest between rounds. Rest 3 min between sets*
Tuesday
“Fortitude”
EMOM 30
Odd – 15/12 Cal Row
Even – 15/12 Burpees
Wednesday
4 Rounds
3 Devils Press 50/35
50ft Sandbag Carry
7 Strict Pull-ups
25 Wall Balls
7 Strict Pull-ups
50ft Sandbag Carry
3 Devils Press 50/35
*rest 1 min between rounds*
Thursday
3 Rounds
800m Run
2/1.5 mile Bike
500m Ski
Friday
30 – 20 – 10
Box Jump Over 24/20
DB Push Press 35/20
30 – 20 – 10
GHD Sit-ups
Push-ups
30 – 20 – 10
Cal Row
DB Push Press 35/20
Sunday
20-18-16-14-12-10-8-6-4-2
Burpees to target
Wallballs 20/14
*complete 200m run after each set*