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
Metcon
Metcon (No Measure)
WOLFPACK
EMOM15
5 Burpees + 40 Single Unders
Metcon (No Measure)
ALPHA TEAM
EMOM15
8 Burpees + 20 Double Unders
SKILL/STRENGTH
Front Squat
3 RM; 2×3 @ 90%
*goals to go heavier than last week
Bench Press
5RM; 2×5 @ 90%
*goals to go heavier than last week
Alpha Team Extra Work
Deficit Deadlifts
work up to 5RM; 2×5 @ 80%
*goals to go heavier than last week
Metcon (Time)
For Time
5 LLRC
500m Row
10 Bar Muscle Ups
1000m Row
20 Ring Muscle Ups
2000m Row
30 Def HSPU 4/2”
CROSSFIT GROWL 