Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
2 Rounds –
:30 on / :30 off
Lunge complex (Forward, backward, side)
Inchworm to Pushup
Ring Rows
PVC Overhead Squat
Weightlifting
Front Rack Lunge (3 x 20 steps (10 ea leg))
As heavy as possible for each set; add 10# from last week
Barbell Row (3 x 8)
Alpha row from Back Ext position on GHD
Moderate to heavy weight
*Tempo 21X1
Metcon
Metcon (Time)
Wolfpack (Rx)
25-20-15-10-5
Overhead Squats (75/55)
Pushups
Alpha Team (Rx+)
5 Rounds
25 Overhead Squats (95/65)
25 Pushups
Alpha Team Extra Work
Warm-up (No Measure)
Gymnastics Warmup
A1: 4×6 Maltese Push Up
A2: 4×6 Hollow Body Switch Back
*look up youtube vids to see 🙂
Metcon (AMRAP – Rounds and Reps)
AMRAP15
25/20 Cal Row
25 Strict Press 95/65
25 GHD Situps
CROSSFIT GROWL 