Greenbrier Fitness – Class
Warm-up
ON YOUR OWN:
500m Row/400m Run
Hip & Shoulder Complex
Warm-up
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar on Quads Squat
-Forward lunge x10ea
-Lateral lunge x10ea
-High Knee Run x10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Weightlifting
Back Squat (4×2 @ 91% then, 20×1)
-Perform a set E2MOM
Metcon
WOLFPACK:
20 minute AMRAP
12/9 Cal Bike
12/9 ABMAT Situps or V-Ups
12/9 Cal Row
100 Single Unders
ALPHA TEAM:
E4MOM28
15/12 Cal Bike
15/12 TTB
15/12 Cal Row
50 Double Unders
Alpha Team Extra Work
Snatch
5×1 @ 95%
Deficit Snatch Pulls
4×3 @ 105%
DB Box Jumps
4×5 (use heavy weight as possible) 24/20
CROSSFIT GROWL 