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 (Time)
WOLFPACK
2 Rounds for Time:
1000m Row
30 Pullups
800m Run
30 Pushups
Metcon (AMRAP – Reps)
ALPHA TEAM
E20MOM40
2000m Row
50/30CTB Pullups
800m Run
50/30 HSPU
*you know if you can do all CTB or HSPU within time cap. Be honest and choose the lesser to go faster.
**goals to be done within 15-17 minutes each set
Alpha Team Extra Work
Metcon (AMRAP – Rounds and Reps)
ALPHA TEAM
AMRAP8
12 Cal Air Assault
12 Ring Dips
12 KB Swings 70/53
-rest 3 min-
AMRAP8
15 Cal Row
15 Push Ups
15 Box Jump 24/20 *step down
-rest 3 min-
AMRAP8
18 Burpees
18 Pullups
18 GHD Sit ups
1 Power Clean + 1 HSC + 1 Front Squat + 2 Jerks (Work to a heavy set.)
Deficit Clean Pulls (3×5 @ 85+% @ 3111 tempo)
Metcon (No Measure)
NFT
50 Glute Ham Raises
50 Barbell Rollouts
CROSSFIT GROWL 