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
Metcon (Time)
Active Recovery Thursday
Deck-O-Cards w/a Partner
*Work together to get through the deck!
Hearts: Double Unders
Clubs: Box Jumps
Spades: KBS
Diamonds: ABMAT Sit-ups/GHDs
Jokers: 400m Run/500m Row
CROSSFIT GROWL 