Greenbrier Fitness – Class
Gymnastics
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
10 Pushups
10 Ring Rows
:30 Plank or HS Hold
8 Pushups
8 Ring Rows
:30 Plank or HS Hold
6 Pushups
6 Ring Rows
:30 Plank or HS Hold
Weightlifting
Bench Press (Work to Heavy Triple; Then, 3 x 3 @ 90% of 3RM)
Metcon
Metcon (Time)
Wolfpack:
For Time
75 Pull-ups
150 Abmat Situps
*Break up however
Alpha Team:
10 Rounds For Time:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups
-Then-
75 GHD Situps
Alpha Team Extra Work
Warm-up (No Measure)
Gymnastics Warmup
10 Rounds
10 Ring Push Ups
10 K2E
Metcon (10 Rounds for time)
10x 50m Sprints
*rest 1:00 min btw efforts these should be all out efforts
CROSSFIT GROWL 