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
Endurance Training
Metcon (Time)
RUN
2 sets of 5 working sets of 3 min on/1 min off
run for 3 minutes *mainintaing same distance and rest 1 minute rest 5 minutes btw sets and then repeat trying to maintain same distance
Metcon
Metcon (Time)
ALPHA TEAM
For Time
50 Cal Bike
50 push ups
50 Wall Balls *UB 🙂
Metcon (Time)
WOLFPACK
For Time
50 Cal Row
25 Push Ups
25 Wall Balls *UB 🙂
Weightlifting
Behind Neck Snatch Grip Press + Push Press + OHS
3.3.3
3-5 working sets @ 45-55% of 1RM Snatch
OHS use a 22X1 Tempo
2 Halting Snatches from below the knee
5 working sets every 2:00 minutes @70-80%; pause for 2 seconds below knee.
Snatch Grip Deadlift (3×3)
3×3 @ 105%; 31X1 tempo; rest 2:00 minutes
CROSSFIT GROWL 