Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral Lunge x10ea
-High Knee Run x 10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Gymnastics
Chest-To-Bar Pull-ups (50)
Try for large but strategic sets. Stay behind failure and rest when you are supposed to not when you need to.
If you are unable to do chest-to-bar, then go for your progression:
Pull-ups
Ring Rows
Jumping Pull-ups
Metcon
Metcon (AMRAP – Reps)
WOLFPACK
For Total Reps:
AMRAP9
3 Power Snatches 95/65
9 Dips
10 Wall Balls 14/10
Rest 3 min
AMRAP9
6 Power Snatches 85/55
12 Dips
20 Wall Balls 14/10
Rest 3 min
9 Power Snatches 45/35
15 Dips
30 Wall Balls 14/10
Metcon (AMRAP – Reps)
ALPHA TEAM
For Total Reps:
AMRAP9
3 Power Snatches 205/135
9 Ring Dips
27 Wall Balls 20/14
Rest 3 min
AMRAP9
6 Power Snatches 185/125
12 Ring Dips
36 Wall Balls 20/14
Rest 3 min
9 Power Snatches 155/105
15 Ring Dips
54 Wall Balls 20/14
CROSSFIT GROWL 