(508) 481-2372 ali@pennantcrossfit.com
Monday
3 Sets
Start a new set every 3 minutes
5 – 7 Muscle Ups
5 FR Box Step-ups – per leg
3 Rounds
15/12 Cal Row
15 Strict HSPU
9 Double KB Front Squat 53/35
9 Burpees
Tuesday
Teams of 2
AMRAP15
15 Power Snatch 75/55
30 Double Unders
*Partner 1 completes 1 whole round, then switches*
Accessory or Optional Strength: 4 x 3 Hang Power Snatch (building)
Wednesday
4 Sets: Start a new set every 3 minutes
High Hang Squat Clean
Squat Clean
Split Jerk
4 Sets: Start a new set every 4 minutes
2 Bench Press
50ft HS Walk
5 – 10 Sandbag Squats
Thursday
2 Rounds
400m Ski
15 KB Swings 70/53
400m Run
30 second L Sit
10 Box Jumps 30/24
15/12 Cal Bike
30 second side plank – per side
500m Row
Friday
OPEN WORKOUT 19.1
Saturday
800m Run
5 Rounds of Cindy
15 Clean and Jerks 155/105
5 Rounds of Cindy
800m Run
Sunday
5 Sets
20 – 25 Second L sit (unbroken)
5 – 7 Hip Back Extensions
10 Trap 3 Raise – per side
10 Arnold Press
10 Lateral Slingshot steps – each direction
30 second Glute Bridge Hold