(508) 481-2372 jeff@pennantcrossfit.com

Mix it Up

Performance
2 Rounds

With a 2 Minute clock
25/20 Cal Bike
In remaining time Max
Box step overs 50/35 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 20/16 Cal
In remaining time Max
Over Unders

Rest 3 minutes

With a 2 Minute clock
12 Burpee Box Jumps 24/20
In remaining time Max
Distance DB Overhead Lunge 50/35

Rest 3 minutes btwn rounds

Lifestyle
2 Rounds

With a 2 Minute clock
20/16 Cal Bike
In remaining time Max
Box step overs 40/25 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 16/12 Cal
In remaining time Max
Over Unders

Rest 3 minutes

With a 2 Minute clock
10 Burpee Box Jumps 24/20
In remaining time Max
Distance DB Overhead Lunge 40/25

Rest 3 minutes btwn rounds

Upper Rehab
Same as Peformance
(DB Front Rack Lunge as opposed to Overhead)

Lower Rehab
2 Rounds

With a 2 Minute clock
25/20 Cal Bike
In remaining time Max
KB Push Press 53/35 – each hand

Rest 3 minutes

With a 2 Minute clock
Row 20/16 Cal
In remaining time Max
Pull-ups

Rest 3 minutes

With a 2 Minute clock
16/12 Cal Ski
In remaining time Max
Push-ups

Rest 3 minutes btwn rounds