Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Metcon
Metcon (Time)
Wolfpack (Rx)
With a Partner-
60 Wall Balls 14/10
60 Pullups
60 Box Jump 24/20
60 Abmat Situps
60 Goblet Squats 53/35
60 Pushups
50ft Front Rack Walking Lunges @ 95/65
Alpha Team (Rx+)
With a Partner
60 Wall Balls 20/14
60 Pullups
60 Box Jump 24/20
60 Pullups
60 Wall Balls
20 Muscle Ups
100ft Overhead Walking Lunges @ 165/115
Alpha Team Gymnastics
A: Warm-up (No Measure)
Accumulate 2:00 Free Standing Handstand
B: Warm-up (No Measure)
Accumulate 3:00 Wall Facing HSPU
*Focus on stacking the body. When achieved activation of the fingers should pull you off the wall. Don’t kick off the wall.
Alpha Team Extra Work
Metcon (7 Rounds for time)
E3MOM21 Run 400m
*keep intensity up but do not fall off more than :05s of 1st set
CROSSFIT GROWL 