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
Back Squat (3xEMOM8 @ 65% )
Power Clean (8×3 @ 70%; rest :60s btw sets )
Metcon
Metcon (Time)
WOLFPACK:
Partner WOD:
4x 1000 meter Row
2 min Recovery btw efforts
90+% effort
*Partners can switch out whenever decided.
Metcon (Time)
ALPHA TEAM:
Air Assault Bike
4x 1 mile
2 min Recovery btw efforts
90+% effort
Alpha Team Extra Work
Single Leg Suitcase Deadlift (3×8 (each leg) Tempo 22X1)
Kettle Bell Single Arm High Pull (3×12 *choose moderate load; temp 30X1)
Midline Strength
Core circuit
3 rds NFT
15 V-ups
15 Hip Extensions
:30s Side Plank Holds (R/L)
Bodyweight Workout
Warm-up (No Measure)
Jog 5 mins away
Run back & try to beat 10 min total
Rest 3 min
2 Rounds –
-30 Air Squats
-20 Pushups
CROSSFIT GROWL 