Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Clean (work up to heavy clean; 2×2 @ 90% of Heavy clean)
Front Squat (Work up to 90% for 1; then drop set 2×2 @ -10Kg)
Metcon
Metcon (AMRAP – Reps)
Wolfpack (Rx)
EMOM20
odd – 3 to 5 Chest to Bar Pull-ups
even – 3 to 5 Box Jumps @ 30/24
Alpha Team (Rx+)
EMOM20
odd – 3 to 5 Muscle Ups
even – 3 to 5 Box Jumps @ 40/32
Alpha Team Gymnastics
Metcon (Time)
Handstand Hip Slaps
30 reps
**Shift weight to one hand, start by simply just trying to move your hand to the side freely, then work toward the goal of touching your hip with straight arm
Metcon (10 Rounds for time)
EMOM20
10′ HS Walk + 5 Push Ups
*aim for speed of each round
Alpha Team Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP15 *with partner
10 Thrusters 115/75
12 CTB Pullups
10 Cal Row
**leap frog style workout
P1 – does thruster
P2 – does CTB
P1 – does row
P2 – does thruster
P1 – does CTB Pullups
P2 – does Row
CROSSFIT GROWL 