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
Metcon (No Measure)
ALPHA TEAM
EMOM10
12/10 Cal Bike
-Rest for 5 Minutes-
EMOM10
8x Thruster 96/65 + 20x Double Unders
Metcon (No Measure)
WOLFPACK
EMOM10
12/10 Cal Row
-Rest for 5 Minutes-
EMOM10
8x Thrusters 65/35 + 40 Single Unders
SKILL/STRENGTH
Back Squat (3×5 @ 90% of Monday’s 5RM)
Alpha Team Extra Work
Snatch Complex (work up to heavy single; then 2×1 @ 90%)
1 Power Snatch + 2 Hang Snatch + 1 OHS
Heavy Snatch Pulls (3×3 @ 100%)
Metcon (No Measure)
4 rds NFT
100 ft DBL Dumbbell Overhead Walk @ 70#/50#
100 ft Prowler Walk *heavy
25 GHD Situps
CROSSFIT GROWL 