(508) 481-2372 ali@pennantcrossfit.com

Condition

Performance
Run 800m
40 Ring Row
KB Mixed Carry 200ft
40 GHD’s
25 Burpee to Target
Bike 40/32 Cal
*18 minute cap*

10 Minutes to Build to a
Sumo Deadlift double

Lifestyle
Run 600m
25 Ring Row
KB Mixed Carry 200ft
40 V-Ups
25 Burpee to Target
Bike 35/28 Cal

10 Minutes to Build to a
Sumo Deadlift double

Upper Rehab
Run 800m
40 Ring Row
KB Front Rack Carry 200ft
40 GHD’s
25 Burpee to Target
Bike 40/32 Cal

10 Minutes to Build to a
Sumo Deadlift double

Lower Rehab
Row 1000m
1 Minute Plank
40 Ring Row
40 DB Bench Press 50/35
40/32 Cal Bike

10 Minutes to Build to a
Strict Press double