(508) 481-2372 ali@pennantcrossfit.com

Weightlifting Wednesday

Strength: 4 Sets
2 Back Squat (3 second pause in bottom)
5 Double DB Strict Press
*Goal is same weight for all 4 sets*
Accessory: 2 Sets
50ft Double KB FR Walking Lunge
*Rest as needed between sets*
Lifestyle
Same as Performance
Upper Rehab
4 Sets
2 Back Squat (3 second pause in bottom)
5 Single Leg RDL with DB’s
*Goal is same weight for all 4 sets*
Accessory: 2 Sets
50ft Double KB FR Walking Lunge
*Rest as needed between sets*
Lower Rehab
4 Sets
30 second Chin over bar hold
5 Double DB Strict Press
*Goal is same weight for all 4 sets*
Accessory: 2 sets
1 – 2 minute weighted plank
*Rest as needed between sets*

Mark