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)
WOLFPACK
For Total Time and Reps
3 Rounds:
15 Snatches (can be hang/power) @40-50% *UB
2:00 min max row for cals
rest 2:00 min
-Rest 5 min
3 Rounds:
15 Front Squats @ 50% or Air Squats
2:00 min max Burpee Pull-ups
rest 2:00 min
Metcon (Time)
ALPHA TEAM
For Total Time and Reps
3 rounds:
15 full Snatches @ 40-50% UB
2:00 min max bike for calsgoal 40/25
rest 2:00 min
-Rest 5 min
3 rounds:
15 Front Squats @ 50%
2:00 min max Burpee Muscle Up *12/8 goals
rest 2:00 min
CROSSFIT GROWL 