Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
A: Back Squat (4-3-2-4-3-2)
choose working weight (btw 75-85%);
tempo 21X1
*rest :90s
B: Snatch Balance + 2 Hang Snatch Below the Knee (5 working sets @ 70-80% of 1RM)
C: Power Snatch (1x E:20s for 16 rds @ 75-80% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Wolfpack
AMRAP14
50 DU or 100 SU
30 Abmat Situps
30 Plate G20verhead Squat (25/15)
Alpha Team (Rx+)
AMRAP14
100 Double Unders
20 GHD Situps
20 DB Single Arm Squat Snatches @ 70/50
Alpha Team Gymnastics
A: Warm-up (No Measure)
EMOM x 14
6 Strict HSPU + :15 Planche push up hold
*Start in push up lean shoulders forward as far as possible and hold
B: Warm-up (No Measure)
3 Rounds:
9-7-5
UB Ring Dip,
Push Press 95#
Rest 2:00
Alpha Team Extra Work
Metcon (Calories)
Air Assault
5x 3 min Work @ moderate pace (65+Rpm/55+RPM)
rest 1 min
CROSSFIT GROWL 