(508) 481-2372 ali@pennantcrossfit.com
Monday
From 0:00 – 8:00 Complete
15 Burpee Box Jumps 30/24
40 Sit-ups
From 8:00 – 16:00 Complete
35/28 Cal Row
40 Sit-ups
Accessory
Tuesday
Every 3 minutes x 7 sets
5 Unbroken Power Snatch
7 C2B Pull-ups
5 Triple Unders
Wednesday
4 Sets
2 Front Squats (3 second pause)
15 Hip Extensions
5 Filly Press – per side
Thursday
4 Rounds
10 DB Snatch 50/35 – Alternating
12 T2B
30 Double Unders
Accessory
Friday
Teams of 2
1000m Row
100/80 Cal Bike
75 Double DB Front Rack Lunges 50/35 – alternating
75 GHD
75 Double DB Power Clean 50/35
75/60 Cal Ski
*1 partner works, while the other rests*
Saturday
AMRAP8
20 Bench Press 135/95
20 Ring Row
Rest 2 minutes
AMRAP8
20 Wall Ball
20 KB Swing 53/35
Rest 2 minutes
AMRAP8
20/16 Cal Row
20 Burpees
Sunday
4 Supersets
5 Cossack Squat – per leg
5 RNT Split Squat – per leg
4 Supersets
5 DB Single Arm Upright Row – per side
10 Barbell Bent Over Row
4 Supersets
5 Double DB Curl and Press
45 – 60 second Ring Plank Hold