(508) 481-2372 ali@pennantcrossfit.com

Bootcamp

(1) 1 Round
1.5 mile run
18 Burpee Pull-ups

(2) 2 Rounds
1 mile Run
15 Burpee Pull-ups

(3) 4 Rounds
800m Run
12 Burpee Pull-ups

(4) 6 Rounds
400m Run
9 Burpee Pull-ups

Power Hour

Strength: Good Morning
(1) Warm-up Sets: 3 x 5 (building to starting weight)
(2) Working Sets: 4 x 10

Accessory
(1) 200m KB Farmer’s Carry (heavy)
(2) Accumulate 2 minute hollow hold
(3) Reverse Hyper: 4 x 12-20
(4) Jefferson Curls: 4 x 5
(5) 200m KB Suitcase Carry (100m L/100m R)