(508) 481-2372 ali@pennantcrossfit.com

Stronger

Performance
Gymnastics: 2 Rounds For Quality
Max Strict Chest-to-bar Pull-ups
Max Strict Handstand Push-ups

Strength: 4 Rounds For Quality
(1) 10 Heavy DB/KB Strict Press
(2) 5 Sumo Deadlifts (re-set between reps)

Lifestyle
Gymnastics: 2 Rounds For Quality
5 Tempo Eccentric Pull-ups or Ring Rows (3-5 second eccentric per rep)
30-60 Second Handstand Hold

Strength: 4 Rounds For Quality
(1) 10 Heavy DB/KB Strict Press
(2) 5 Sumo Deadlifts (re-set between reps)

Rehab Upper
Gymnastics: 2 Rounds For Quality
Accummulate 1 minute superman hold
Accummulate 1 minute L-sit

Strength: 4 Rounds For Quality
(1) 250′ Heavy Farmer’s Carry
(2) 5 Sumo Deadlifts (re-set between reps)

Rehab Lower
Gymnastics: 2 Rounds For Quality
Max Strict Chest-to-bar Pull-ups
Max Strict Handstand Push-ups

Strength: 4 Rounds For Quality
(1) 10 Heavy DB/KB Strict Press
(2) 30-60 Second Hip Extension Hold