(508) 481-2372 ali@pennantcrossfit.com

Pennant Holiday Party

This is one of our favorite events of the year and we hope that everyone can make it!
We purposely made the time earlier so people can attend other events they may have going on later that night.
Yankee Swap will start at 5pm!! $30 limit.
Food: Potluck style
We will be wrapping the gifts purchased for the children we
“adopt” from ‘Hope For The Holidays’
If you have any questions, please contact Ali (Ali@pennantcrossfit.com)

 

Monday
“Fight Club, Just Worse “
4 Rounds, For Total Reps:
1 Minute DB Thrusters 35/20
1 Minute KB Swings 53/35
1 Minute Box Jump Overs 24/20
1 Minute Bike for Cal
*2 Minute Rest between rounds*
Tuesday
AMRAP 30
Row 1000m
150ft Farmers Carry 70/53
10 Burpee Box Step-ups (no weight)
10 Ring Rows
15 Sit-ups
Wednesday
8 Rounds
25/20 Cal Row
5 Bench Press
*Bench Press should be heavy but unbroken for most rounds*
Thursday
3 Sets
2 minutes on: 1 minute off
100ft Walking Lunge
100ft Sandbag Carry
Max Sandbag Cleans in remaining time
3 Sets
2 minutes on: 1 minute off
60 Double Unders
10 KB Swing 70/53
Max Plank Hold in remaining time
*Complete all 3 sets in a row of Part 1, then all 3 sets of Part 2. there is 1 minute of rest between sets*
Friday
Every 5 minutes for 5 sets
22/18 Cal Bike
10 DB Thrusters 50/35
Sunday
3 Rounds
15 Minute Clock
20 Wall Balls to high target
20/16 Cal Ski
20 DB Burpee Box Step Overs 50/35 – 20″
20 DB Push Press
Max Meters on rower in remaining time
*3 minute rest between rounds*