Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
()
Weightlifting
Alternate between
Front Squat (3RM, then 3×3 @ 90%)
Tempo 22×1
rest :90s btw sets
*focus on speed out of the bottom
Bent Over Row (3×8)
*Choose moderate to heavy weight
Metcon
Metcon (Time)
Wolfpack:
3 Rounds for time
600m Run
10 Shoulder to Overhead 115/80
50 DU or Bar Hops
—
Cash out 100 Abmat Situps
Alpha Team:
3 rounds for time
600m Run
10 Shoulder to Overhead 155/105
75 Double Unders
—
Cash out 75 GHD Situps
Alpha Team Extra Work
Warm-up (No Measure)
A: EMOM x10
1 Rope Climb + Slow Descent
1 Peg board
B: 5 Rounds:
2 Min Rounds
1 Bar MU
5 C2B PU
Max Burpees to 7” target
-Rest 2:00-
2 Cleans + 2 Split Jerks (Work to Heavy complex; then 3x of complex @ 80%)
You may drop the bar and reset after 1st clean but remaining reps should be UB
CROSSFIT GROWL 