Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the 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)
ALPHA TEAM
50 Cal Row
25 S2O 135/95
10 Bar Muscle Ups
25 S2O 135/95
50 Cal Row
Metcon (Time)
WOLFPACK
400m Run
25 S2O 95/65
10 Ring Rows
25 S2O 95/65
400m Run
Weightlifting
WOLF: Cleans (Build to a heavy clean; 5×2 @ 80%)
ALPHA: Metcon (Time)
Cleans
15x @ 225/145
10x @ 250/185
5x @ 275/205
*for overall time; focus on speed of the squat coming out of the hole
Alpha Team Extra Work
Metcon (10 Rounds for time)
Row
E2MOM20 perform 300/270m
*goal is to stay sub 1minute
CROSSFIT GROWL 