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
Metcon
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
AMRAP30
20 Cal Assault
50yd Farmer’s Carry 70/50
7 Strict Chin Ups
50ft Bear crawl
Max effort Hold on Handstand *facing wall
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
AMRAP30
20 Cal Row
50yd Farmer’s Carry *Med-Heavy weight
7 strict Chin Ups/Ring Rows
50ft Bear Crawl
Max effort handstand hold
SKILL/STRENGTH
Back Squats (2xEMOM8 @ 82%)
Power Cleans (6×2 @ 85%; rest 60secs btw sets)
Alpha Team Extra Work
Metcon (Time)
Complete for time:
75 TTB
*EMOMx3 Snatches @ 135/95
CROSSFIT GROWL 