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 (20 Rounds for reps)
WOLFPACK
EMOM20
Odd – 8 Barbell Rows
Even – 10 Burpees
Metcon (20 Rounds for reps)
ALPHA TEAM
EMOM20
odd – 1LLRC + 1RC (or 2RC)
even – 4 Burpee Box Jump Overs + 8-10 HSPU
Midline Strength
Metcon (No Measure)
WOLFPACK
Core Circut:
3 rds NFT:
10 Knee Raises
10 Superman Pulses
10 ABMAT Sit-ups
Metcon (No Measure)
ALPHA TEAM
Core Circuit:
3 rds NFT:
10 Back Extension @ 3131 tempo + :20-:30s sorenson hold
10 Tempo GHD Situps 3131 Tempo
10 Strict TTB
Alpha Team Extra Work
Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)
200ft HSW
CROSSFIT GROWL 