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)
ALPHA TEAM
5 rds
500m Row
20 GHD Situps
20 HSPU
Metcon (Time)
WOLFPACK
5 rds
400m run
20 Weighted ABMAT situps
20 Pushups
Weightlifting
Snatch Pull + Snatch
Snatch Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Snatch:
Reset bar at floor. Focus on:
1) Loading legs/bar in start position.
2) Everything UP at extension of legs/hips
3) Pull as high as you can, and then descend under the bar
4) Lockout overhead and be patient
5) Stand up and recover
3 sets of E:90MOM
set 1 @ 80%
set 2 @ 85%
set 3 @ 90%
set 4 – rest
Alpha Team Extra Work
Metcon (Time)
6 rds
12 Deadlifts @ 225/145
12 Box Jumps *AFAP
100m Sprint
rest 1:3
CROSSFIT GROWL 