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
SKILL/STRENGTH
Back Squat (3×5 @ 90% of Mondays 5RM)
Snatch Complex (work up to heavy single; then 2×1 @ 90%)
1 Power Snatch + 2 Hang Snatch + 1 OHS
Alpha Team Extra Work
Heavy Snatch Pulls (3×3 @ 100%)
Metcon (No Measure)
4 rds NFT
50ft KB Cross Over carry (left arm OH/right arm farmers carry)
:40s Side Plank (R&L)
10x Glute Ham Developer
Metcon (AMRAP – Reps)
6x working sets of Max Effort row for :40s
-rest 1:7 or 3mins-
5 mins rest
4x working sets of Max Effort Burpee Box Jump Overs @ 30/24 for :40s
-rest 1:3 or 2mins-
CROSSFIT GROWL 