Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
()
Weightlifting
Thruster (15 mins to find your 5RM)
Work to 5RM, then 2 Drop Sets of 5 reps at 90% of 5RM
Metcon
Metcon (Time)
Wolfpack (Rx)
21-15-9
Wall Balls (14/10)
Knees to Parallel
Straight into
800m Run (2 figure-8 laps around the complex)
Alpha Team (Rx+)
21-15-9
Wall Balls (20/14)
Toes to Bar
Straight ito
1000m Row
Alpha Team Extra Work
A1: Front Rack Lunge (3×20 (10 ea leg))
As heavy as possible for each set
A2: Legless Rope Climbs (3 sets of 5/3 reps)
B: Metcon (AMRAP – Rounds)
EMOM21
Min 1: 100ft Shuttle + ME C2B Pullups
Min 2: 12 Alternating DB Snatch 70/40
Min 3: 15 Burpees
Score as number of successive rounds completed. As soon as you miss completing a round, rest for the remainder of the next minute, then pick up where you left off. Finish, using same standards.
CROSSFIT GROWL 