Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (Time)
Alpha Team
42-30-18
Air assault cals
Wall ball 30/20
Metcon (Time)
WOLFPACK
42-30-18
Row Cals
Goblet Squats
*21-15-9 for new athletes!
Weightlifting
Snatch Balance (4×3)
*focus on speed and technique
Alpha Team Extra Work
Tall Snatch (3×5)
focus on speed and technique
Stay Light!
3x Snatch push press + 5x OHS (2 sets @ -20# of heavy set)
Work up to heavy set of the above complex
CROSSFIT GROWL 