(508) 481-2372 ali@pennantcrossfit.com
Monday
5 Rounds
8 Push Press (heavy but unbroken, from rack)
15 Burpee Box Jump Overs 24/20
*Rest 2 minutes between rounds*
Tuesday
4 Rounds
4 Minutes on/2 Minutes off
500m Row
30 second Hanging L sit
Max KB Swing 53/35 in remaining time
Accessory or Optional Skill Work: 3 Sets
1 minute of Double/Triple Under Practice
1 – 2 min HS Walk Practice
Wednesday
Every 2 minutes x 6 Sets (building)
2 Pausing Overhead Squats
*3 sec pause in bottom of OHS*
Every 4 minutes x 4 Sets (across)
1 Heavy Back Squat
100ft Double KB Overhead Carry
*3 second pause in bottom of Squat*
Thursday
Teams of 4
AMRAP25
20/16 Cal Row
Bike
Double Under
Ski
*all 4 teammates are working at the same time*
Friday
OPEN WORKOUT
Saturday
2 Rounds
800m Run
100ft KB Walking Lunge 44/26
30 Sit-ups
15 Double KB Front Squats
30 Sit-ups
100ft KB Walking Lunge 44/26
*35 minute time cap
Sunday
3 Sets
10 Cuban Press
10 Barbell Upright Row
10 KB Bent Over Row – per side
5 Crossover Symmetry ATYT
3 Sets
15 RNT Split Squat – per leg
15 Prone Hamstring Curls – per leg
10 Deficit Reverse Lunges – per leg (weighted)
100ft Heavy Farmers Carry