Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Drop Snatch (6×2)
Back Squat (3×5 @ 80%)
Metcon (Time)
Wolfpack (Rx)
21-15-9
Deadlifts 185/115
Burpees over the barbell
Alpha Team (Rx+)
Deadlifts 275/205
Burpees, jumping over the barbell
Alpha Team Extra Work
2 Snatch Pulls + 1 Halting Snatch BTN (6×1)
(3-sec Pause Below the Knee)
*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)
Warm-up (No Measure)
Body Weight Warm up
A: 10x 1x Strict MU + 1x Kipping MU + 1x Kipping Ring Dip to :03-:05 sec Support Hold
B: 10x 2 Skin the Cat w/5ct pause in bottom
Metcon (2 Rounds for distance)
Row
2x 10 min Time Trials; rest 5 min btw sets
*keep meters within +/-10 meters of 1st interval record 500avg pace/total meters
CROSSFIT GROWL 