Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
500m Row/ 400m Run
Hip and Shoulder Complex
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10 each
-Lateral High Knee Run x10 each
-Squat Jumps x5
Metcon
Metcon (Time)
Hero WOD – Crain
“Officer Michael “”Freight”” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
First posted March 21, 2015″
2 rounds for time:
34 push-ups
50-yard sprint
34 deadlifts, 135/95 lb.
50-yard sprint
34 box jumps, 24/20-inch box
50-yard sprint
34 clean and jerks, 95/65 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
CROSSFIT GROWL 