(508) 481-2372 ali@pennantcrossfit.com
Monday
50-40-30-20-10 Cal Row
25-20-15-10-5 Burpee Box Jump Overs
Tuesday
Every 4 minutes x 4 sets Complete: 400m run
Every 3 minutes x 4 sets Complete: 250m Ski
Wednesday
5 Rounds for time
25 Abmat sit-ups
21 KB swings 53/35
15 KB Goblet Squat
9/6 Cal Rogue Echo
Thursday
Teams of 2
AMRAP25
20 Wall Balls
3 Wall Walks
40 Double Unders
*1 partner complete a full round, then switch*
Friday
2 Rounds for Time
40/32 Cal Schwinn
25 DB Box Step Over 35/25 – 20′
Rest 3 minutes
2 Rounds for Time
10 Man Makers 35/20
30 Push-ups
50 Jumping Lunges- alternating
Sunday
Teams of 2
2000m Row
100 Hip Extensions
1000m run
50 Burpees
1000m run
100 V-Ups
2000m Row