Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
Wolfpack Warmup
3 Rounds
5 Strict Pullups (Use a band if needed)
10 Air Squats
:30 Hollow Body Hold
Alpha Gymnastics Warmup
5 Rounds
4 BMU
6 Strict HSPU
8 Pistols
Weightlifting
Snatch (Start @ 50% and EMOM add 10#s until failure)
Metcon
Metcon (AMRAP – Rounds and Reps)
Wolfpack (Rx) Partner WOD
AMRAP 20 – Leapfrog Style
3 Power Cleans (115/75)
5 Pushups
7 Air Squats
Alpha Team (Rx+) Partner WOD
AMRAP20 – Split up however
8 Squat Clean Thrusters 135/95
6 Muscle Ups
12 Deadlifts 225/135
CROSSFIT GROWL 