(508) 481-2372 ali@pennantcrossfit.com
Monday
Every 4 Minutes x 3 sets
Complete 60/50 Cal Row
Every 3 minutes x 5 sets
Complete 20 second Bike Sprint
Tuesday
Teams of 3
2 rounds
100/80 Cal row
75/60 Cal Ski
50/40 Cal Rogue Bike
*35 minute time cap. One partner working at a time
Wednesday
4 Rounds
25 DB Snatch 50/35
20 Second L sit
15 Ring Push Up
10 DB Box Step Overs 50/35 – Each Hand
*Rest 2 minute between rounds*
*Goal is to increase pace with each round*
Thursday
5 Rounds: Complete 1 round every 6 Minutes
200′ KB farmer’s Carry 70/53
150′ Sandbag Carry 150/100
100′ DB OH Carry 50/35
Friday
35-30-25-20-15-10
Hip Extension
Abmat Sit-up
*complete 100′ DB Bear Crawl 50/35 after each set
Sunday
From 0:00 – 25:00 Complete 5 Rounds
Run 400m
15 Medball Jumping Squats 20/14
From 25:00 – 40:00 Complete
500 meter row
5 Wall Walks
150′ DB Walking Lunge 50/35
5 Wall Walks
500 meter row
From 40:00 – 50:00 Complete
1 Mile Run Remaining time, Max Cal Bike