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
Partner WOD Saturday!!
Metcon (Time)
Partner WOD
*Both partners run, but split the reps as you wish!
400m run
60 Deadlifts (225/155)
400m run
80 Hang Cleans (135/95)
400m run
100 Push Presses (95/65)
400m run
Alpha Team Extra Work
Metcon (8 Rounds for reps)
E3MOM24
3x Bench 245/165 + 3x Deadlifts 330/250
*or use 75-80% of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP23
15/12 Cal Assault Bike
15 Strict Press 95/65#
15 TTB
rest 1 minute
CROSSFIT GROWL 