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)
WOLFPACK
21-15-9
ABMAT Sit-Ups
Power Cleans
-right into-
800m Run
Metcon (Time)
ALPHA TEAM
21-15-9
Weighted GHD Situp 20/14
Power Clean and Jerk 115/75
-right into-
1000m Row
Weightlifting
WOLF: Snatch (E2MOM20; 2 Snatches)
ALPHA: 1 Power Snatch + 1 OverHead Squat + 1 Snatch
4 sets of
EMOM
minute 1 @ 65%
minute 2 @ 70%
minute 3 @ 75%
minute 4 – rest
Alpha Team Extra Work
Metcon (Time)
Run
2 sets @ 80% effort
400m Run @ 80% effort
rest 1:1
800m Run @ 80% effort
rest 1:1
1600m run @ 80%
rest 1:1
CROSSFIT GROWL 