Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Gymnastics
3 Rounds:
50ft Bear Crawl
50ft Reverse Bear Crawl
30secs DBL/KB OV Hold 53/35
-then-
WOLFPACK:
Accumulate 3 minute Handstand Hold
ALPHA TEAM:
HS Walk Figure 8
*Set a 10′ sq box, with x drawn through the middle. Complete figure 8
Metcon
Metcon (Time)
WOLFPACK
5 round for time:
7 DB Thrusters 35/15
14 Pullups/Jumping Pullups
21 Cal Row
Metcon (Time)
ALPHA TEAM
5 rounds for time:
7 DB Thrusters 50/35
14 CTB Pullups
21 Cal Air Assault
Alpha Team Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP12
10x GHD situps
10x Russian KB Swings 70/53
10x Ring Dips
CROSSFIT GROWL 