Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
Crossover Symmetry Activation
Metcon
Metcon (No Measure)
Active Recovery WOD
E2MOM for 30 Minutes:
1. Row
2. Double Unders or Single Unders
3. Assault Bike
4. ABMAT Sit-Ups or GHDs
5. Run
This pace needs to be relaxed. You should be able to maintain a casual conversation while exercising. Studies have shown that these “flush” workouts have sped up recovery with athletes and because we train the ANAEROBIC (think intensity here) so often this “active recovery day” will aid in keeping our AEROBIC capacity as well.
Cool Down
Crossover Symmetry Recovery
Foam Rolling
CROSSFIT GROWL 