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 (Time)
Row
2000m Row
*(work 1:00 min / rest 1:00 min)
**During the work, you need to row as many meters as possible!
-rest 3 minutes-
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
AMRAP10
2x Pull-ups and dips
4x Push-ups
8x KBSwings 53/35
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
AMRAP10 Nate:
2x Muscle Ups
4x SHSPU
8x KBSwings 70/53
SKILL/STRENGTH
Front Squat (3 RM; 2×3 @ 90%)
Bench Press (5RM; 2×5 @ 90%)
Alpha Team Extra Work
Deficit Deadlifts (Work up to 5RM; 2×5 @ 80%)
Metcon (Time)
For Time
50x BBJO 24/20
*EMOM 1x LLRC
CROSSFIT GROWL 