(508) 481-2372 ali@pennantcrossfit.com
Monday
Every 5 Minutes x 6 sets
12 DB Bench Press
12/9 Cal Rogue Bike
12 Wallballs 20/14
12 Jumping Squats
Tuesday
3 Rounds
25/20 Cal Bike
25/20 Cal Ski
Run 800m
10 Burpee Box Jump Overs
Wednesday
30 Minute Clock
75 KB Swings 53/35
200ft Single-arm KB OH Walking Lunge
75 Abmat Sit-ups
200ft Single-arm KB OH Walking Lunge
In remaining time max Cal Row
Thursday
no class
Friday
3 Rounds
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Bike
Rest 3 minutes
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Ski
Rest 3 minutes
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Row
*REST 3 MINUTES BETWEEN ROUNDS
Sunday
AMRAP 60
600m run
200m sandbag or farmer’s carry
5 Rounds Strict Cindy