Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Alternating between-
A1: Bench Press (E2MOM10 perform 5x Bench Press @ 21X0 Tempo)
Choose weight (add 5-10#s from last week)
A2: Weighted Chin-Up (Work up to 5RM; 3×5 @ 90%)
Metcon
Metcon (Time)
Wolfpack (Rx)
3 Rounds-
100ft Double KB Carry (35/26)
20 Ball Over Shoulder (60/30)
50 DU or 100 Singles
Alpha Team (Rx+)
3 Rounds-
100ft DBall Carry *in bear hug position not on shoulder (120/80)
20 DBall over Shoulders
100 Double Unders
Alpha Team Extra Work
Warm-up (No Measure)
Warm-up
A: EMOM x 10 6 Strict C2B Pull Ups + 2 Pull Overs (scale to 1 Pull over if need be)
B: 30 Strict Knee to Elbow w/leg extended switch legs and lower
Metcon (AMRAP – Rounds and Reps)
AMRAP 15-
25m Swim
15 Hand Release Pushups
25m Swim
15 kettlebell swings 53/35 *if you can take KBs (if not 10 burpees)
CROSSFIT GROWL 