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
SKILL/STRENGTH
Hang Power Snatch (3xEMOM8 @ 70%)
Metcon
Metcon (AMRAP – Reps)
WOLFPACK
AMRAP 8
10x Cal row
20ft Bear Crawl
10x ABMAT Situps
-2 min rest-
AMRAP8
5x Deadlifts 225/135
5x Burpee Box Jumps Overs 30/24
-2 min rest-
AMRAP8
1-2-3-4-5-6….
Clean and Jerks 95/65
Pull-Ups
Metcon (AMRAP – Reps)
ALPHA TEAM
AMRAP 8
10x Cal Bike
20ft HSW
10x GHD Situps
-2 min rest-
AMRAP8
5x Deadlifts 315/225
5x Burpee Box Jumps Overs 30/24
-2 min rest-
AMRAP8
1-2-3-4-5-6….
Clean and Jerks 165/115
Muscle Up
Bodyweight Workout
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
-20 jumping lunges or standing reverse lunges
-10 burpees
-5 chair dips
CROSSFIT GROWL 