(508) 481-2372 ali@pennantcrossfit.com

M.A.P.

Performance
AMRAP 15
6 Box Jump Overs 24/20
12 Ring Row
6 Burpee Box Step-up 24/20

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12 KB swing 44/26
10 Reverse Lunges -alternating

Lifestyle
Same as Performance

Upper Rehab
AMRAP 15
6 Box Jump Overs 24/20
30 second plank hold
6 Burpee Box Step-up 24/20

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12 Russian KB swing 44/26
10 Reverse Lunges -alternating

Lower Rehab
AMRAP 15
15/12 Cal Bike
10 Ring Row
6 Push-ups

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12/10 Cal Ski
30 second plank hold

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!