Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Alternating between –
Deadlift (5×5 @ 75-80% *rest :90s btw sets)
Legless Rope Climbs (5×2/1)
5x 2 (or 1) depending on efficiency – want to stay smooth and fast avoid kipping if possible.
Metcon
Metcon (Time)
Wolfpack (Rx)
21-15-9
Handstand Pushups (use modifications as needed)
400m Run
Alpha Team (Rx+)
21-15-9
SHSPU
*100ft Prowler @ 135/90 after each set of HSPU
Alpha Team Gymnastics
A: Warm-up (No Measure)
10x 15′ Lateral HS Walk – Rest :30
B: Warm-up (No Measure)
25-20-15
Hopping Inch Worm
V-sit
*for worm do a push up lock out, move feet in straddle to outside hands and return. Keep legs as straight as possible and hop minimal
Alpha Team Extra Work
Metcon (AMRAP – Rounds)
Run
EMOM12(or 16)
110 yd sprint!
*do 12 if you haven’t done all out sprints in a while, if you feel good and hamstrings are ready to go – do 16
CROSSFIT GROWL 