(508) 481-2372 ali@pennantcrossfit.com

Tuesday 12.18.18

Sleigh Ride Every Minute on the Minute x 20 Minute 1 – 3 – 5 Ring Swings Minute 2 – 10 – 15 GHD Minute 3 – 2 – 4 Muscle Ups Minute 4 – 3 – 5 Jefferson Curls Minute 5 – Double or Triple Under Practice Lifestyle...

CrossFit Week of 12.17.18

Monday AMRAP7 3 Unbroken Deadlifts 15 Wall Balls Accessory Tuesday Every Minute on the Minute x 20 Minute 1 – 3 – 5 Ring Swings Minute 2 – 10 – 15 GHD Minute 3 – 2 – 4 Muscle Ups Minute 4 – 3 – 5 Jefferson Curls Minute 5...

Bootcamp Week of 12.17.18

Monday 4 Rounds 25/20 Cal Row 25 Wall Ball 50 Double Unders 25 Sit-ups 25/20 Cal Bike Tuesday “The Sean McCarthy” Every minute on the minute for as long as possible 5 KB Swings 53/35 3 Burpee Box Jump 24/20 *30 min cap* *Choose an amount of reps that allow...

Monday 12.17.18

Drummer Boy AMRAP7 3 Unbroken Deadlifts 15 Wall Balls Accessory Lifestyle Same as Performance Upper Rehab AMRAP7 3 Unbroken Deadlifts 12 Medball Cleans Lower Rehab AMRAP7 5 Unbroken Push Press(from rack) 20/16 Cal Bike   Well Fed Nutrition When we created the...

Sunday 12.16.18

Power Hour 4 Supersets 5 Pistols – per leg (banded if needed) 10 Split Squat – per leg (no weight) 4 Supersets 5 KB FR Step ups – per leg 20 Banded Hamstring Curls 4 Supersets 5 Landmine Press – per arm 10 Box Pike...

Saturday 12.15.18

Scorpion 3 Rounds Row 500m 10 Power Snatch 115/75 15 Burpees 15 Ring Rows 100 Double Unders *22 minute cap* Lifestyle 3 Rounds Row 500m 10 Hang Power Snatch 95/65 12 Burpees 12 Ring Rows 75 Double Unders Upper Rehab 3 Rounds Row 500m 10 Power Cleans 115/75 20/16 Cal...