Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Bench Press (10-8-6-10-8-6)
rest :60s btw efforts
choose load
tempo 21X1
Weighted Step-ups (3×16 (8R/8L))
60% of 1RM CJ
Metcon (5 Rounds for time)
E:90 for 5 rds
1 Rd of Heavy DT UB
12 DL 205/155
9 HPC
6 S2O
*go every 2 minutes to keep intensity high if need be
Metcon
Metcon (Time)
Wolfpack (Rx)
For Time – 15 min cap
15 Cal Row
20 Wall Balls 20/14
15 Pullups
20 Box Jumps 24/20
15 Pullups
20 Wall Balls 20/14
15 Cal Row
Alpha Team (Rx+)
For Time
15 Cal Air Assault
20 Wall Balls 30/20
15 CTB Pullups
20 Box Jumps 30/24
15 CTB Pullups
20 Wall Balls 30/20
15 Cal Air Assault
Alpha Team Gymnastics
A: Warm-up (No Measure)
EMOM x12
8 Butterfly C2B + Alt Single Arm Negatives
*pull to top shift weight to one hand and lower
B: Warm-up (No Measure)
5 Rounds
100′ Farmer Carry KB @80#
4 UB MU
Alpha Team Extra Work
Metcon (2 Rounds for time)
Row
2 sets for working time
1200m – rest 1:1
800m – rest 1:1
400m – rest 1:1
*total meters equals 4800m *efforts should be :05-:10/500m avg seconds faster than 2k pace
CROSSFIT GROWL 