Announcements
Need a new jump rope? Want some instruction on how to improve (or even start) your double unders?? MUTE Sports equipment will be here Friday and Saturday running FREE double under clinics and making custom ropes for anyone interested! These are awesome ropes, backed by incredible people. Make plans to join us!!
Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
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 High Knee Run x10ea
-Squat Jumps x5
Weightlifting
Front Squat (4×2 @ 80%; tempo 22X0 )
Metcon
Metcon (7 Rounds for distance)
E3MOM21
Run 200m
Row 300m
Alpha Team Extra Work
WEIGHTLIFTING:
2x Snatch Grip Deadlift + 1x Halting Snatch from below knee
5x working @ 70-80% of 1RM; pause for 2 seconds below knee
LIFTING CIRCUIT:
12x DB OVH Box Step Ups (6R/6L)
6x DB Box Jumps
*choose weight for both exercises
CROSSFIT GROWL 