Greenbrier Fitness – Class
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)
WOLFPACK
For Time
50 Burpees
EMOM 10 ABMAT Sit-Ups
*begin with sit-ups
Metcon (Time)
ALPHA TEAM
For Time
50 Burpee Box Jump Overs 24/20
EMOM perform 10x TTB
*start with 10x TTB
Weightlifting
Snatch Balance (4×3)
*focus on speed and technique
Alpha Team Extra Work
High Hang Power Snatch + High Hang Snatch (5 sets)
5 working sets @ moderate weight – no fails! *focus on speed and technique
5x Snatch Push Press + 5x OHS
5x Snatch push press + 5x OHS
Work up to heavy set of the above complex; 2 sets @ -20# of heavy set
Metcon (6 Rounds for time)
Row
Row
6x 750m Row; keep every set withing :03-:05s of the 1st set; rest 1:30 btw sets *each time you row faster or slower by more than :05 seconds you owe 20 burpees at end of workout. Be honest with me and call each other out 🙂
CROSSFIT GROWL 