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
For Time:
50 Cal Row
12/10 Ring Muscle Ups
15 Thrusers 135/95
18 Lateral Box Jump Overs
50 Cal row
Metcon (Time)
WOLFPACK
For Time:
400m Run
20 Box Jumps
15 Goblet Squats
20 Pull-Ups
400m Run
Weightlifting
Thruster (3 RM or a Heavy Triple)
Clean Pull (3×3 @ 90% of 1RM CJ; @ 4121 tempo)
Alpha Team Extra Work
Metcon (6 Rounds for reps)
Air Assault
6x 2:00 minute efforts stay above 70/60 rpms
rest 1:00 minute
*stay above 35/30 rpms during rest
CROSSFIT GROWL 