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)
8x :30s work / :30s rest Bike
goal to stay above 75/68 rpm
(rest 2:00 min)
8x :30s Work / :30s rest Row
goal to stay below 1:40/1:55 pace
(rest 2:00 min)
8x :30s work / :30s rest 25ft Shuttle run
SKILL/STRENGTH
Back Squat
5RM; 2×5@85%
Power Clean and Jerk
6×3 add 5-10#s to last week
Alpha Team Extra Work
Weighted Strict Chin-Ups (3xAMRAP)
Weighted Back Extension
3×15 *use barbell
CROSSFIT GROWL 