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
Endurance Training
Metcon (Time)
For Overall Time:
E5MOM15
800m Run
rest 5 minutes
E3MOM15
400m Run
rest 5 minutes
EMOM5
100m Sprint
Metcon
Metcon (AMRAP – Rounds)
Death By…
Death By Burpee/Strict Press
1x Burpee / 1x Press
2x Burpee / 2x Press
3x Burpee / 3x Press…
*Continue to increase numbers until failure to complete reps in a minute.
**WOLFPACK will do Death By Burpees.
Alpha Team Extra Work
Metcon (Time)
Snatch Drop
Snatch Drop:
30x Muscle Snatches @ 115/75
20x power Snatches @ 155/105
10x Snatches 205/135
CROSSFIT GROWL 