Greenbrier Fitness – Class
Warm-up
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Metcon
Metcon (Time)
PARTNER WOD
100 Wallballs 20/14
90 Sit-Ups
80 Double Unders (160 SU)
70 Air Squats
60 TTB (Knee Ups)
50 Box Jumps 24/20
40 Pullups
30 Push Presses 95/65
20 Dips
1 mile run with wallball 20/14 (run together and share the wallball carry)
Alpha Team Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP28
3 Thrusters 185/125 lbs
60 yd. Shuttle Sprint
Max rep Chest-to-bar Pull-ups
Rest 2 mins
CROSSFIT GROWL 