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 (AMRAP – Reps)
WOLFPACK
E3MOM24
8x Kettlebell Deadlifts
8x Push-Ups
*Work on solid form!
Metcon (AMRAP – Reps)
ALPHA TEAM
E3MOM24
8x Deadlift @65-75% clean grip
8x Bench press @65-75%
tempo should be 2111 tempo for each exercise
*scale weight to get tempo and reps completed
Endurance Training
Metcon (Time)
Run
Run
10x 200m @80-95% effort
rest/walk :30s
Alpha Team Extra Work
Metcon (No Measure)
2 rds not for time
30x DBL Kb box step ups *kb in rack position
10x back extensions @ 3131 tempo
CROSSFIT GROWL 