Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
500m Row/ 400m Run
Hip and Shoulder Complex
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10 each
-Lateral High Knee Run x10 each
-Squat Jumps x5
Gymnastics
Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)
WOLFPACK: Practice your HS progression
1)Headstands
2)Kicking up to the wall practice.
3)Handstand Holds Accumulate 3mins
4)Shoulder Taps
5)Handstand Walks
ALPHA TEAM:
Set a 10′ sq box, with x drawn through the middle. Complete figure 8
Metcon
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
AMRAP12
10x GHD situps
10x Russian KB Swings 70/53
10x Ring Dips
Metcon (AMRAP – Rounds and Reps)
WOLFPACK
AMRAP12
10x ABMAT Sit-ups
10x Russian KB Swings 53/35
10x Dips
Alpha Team Extra Work
Metcon (Time)
ALPHA TEAM
5 rounds for time
7 DB Thrusters 50/35
14 CTB Pullups
21 Cal Air Assault
CROSSFIT GROWL 