Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
:30 Couch Stretch (L/R)
Lateral Lunges – 10 ea
Inchworm to Pushup x5
PVC OHS w/ 3-sec Pause + BTN Press at bottom X5
Banded Good Morning x10
Weightlifting
Deadlift (4×8 @ 70%)
Metcon
Metcon (AMRAP – Reps)
E6MOM24
200m Run (400m Run)
15/12 Cal Row (AB)
AMRAP Burpees until 4:30
:90s Rest
(Alpha Team – Rx+)
CROSSFIT GROWL 