Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Gymnastics
Warm-up (No Measure)
15 mins of Core Work –
4 Mins Max Effort Hollow Body Hold
2 Mins Rest
4 Mins Max Effort Superman Hold
2 Mins Rest
3 Mins Max Effort Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
Wolfpack (Rx)
AMRAP15
15 Back Squats @ 95/65
10 Burpees
5 Pull-ups
Alpha Team (Rx+)
AMRAP15
15 Back Squats @ 155/105
15 Burpee CTB Pullups
Alpha Team Gymnastics
A: Warm-up (No Measure)
Max Time in UB HS 5 attempts
-Rest 4:00-
B: Warm-up (No Measure)
Max continual HS Walk
*If you have to turn, turn
C: Warm-up (No Measure)
4 Rounds:
50′ OH Walk
:10 Free standing HS
*Bands and KB on barbell
Alpha Team Extra Work
Metcon (No Measure)
3 Rds NOT For Time
100ft Walking Sled Pull @ moderate weight
100ft Walking Sled Drag @ same weight
100ft Farmers Carr @ Heavy Weight *both hands
CROSSFIT GROWL 