Greenbrier Fitness – Class
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 (Calories)
ALPHA TEAM
AMRAP for Time and Calories:
-1st-
5 minute AMRAP
5 rds of Nate
Max Cal Bike
rest 5 minutes
-2nd-
5 minute AMRAP
4 rds of Nate
Max Cal Bike
rest 5 minutes
-3rd-
5 minute AMRAP
3 rds of Nate
Max Cal Bike
1 rd of Nate is – 2 Muscle Ups + 4 HSPU + 8 KB Swings 70/53#
Record your total time for each set of Nate in the comments section.
Metcon (Calories)
WOLFPACK
AMRAP for Time
-1st-
5 minute AMRAP
5 Rounds:
5 Sumo Deadlift High Pulls
5 Push Presses
5 Box Jumps
Then, Max Cal Row
Record your calories
rest 5 minutes
-2nd-
5 minute AMRAP
4 Rounds:
5 Sumo Deadlift High Pulls
5 Push Presses
5 Box Jumps
Then, Max Cal Row
Record your calories
rest 5 minutes
-3rd-
5 minute AMRAP
3 Rounds:
5 Sumo Deadlift High Pulls
5 Push Presses
5 Box Jumps
Then, Max Cal Row
Record your calories
Weightlifting
Jerk (Work up to heavy double; 3×2 @ 80%)
2 sec pause in the dip!
Alpha Team Extra Work
Clean Pull (5×3 @ 100% *off 45# plate for deficit; tempo 32X1)
Metcon (No Measure)
4 rds for quality
12 Glute Ham Raises (12 weight back ext)
12 Seated DB Single Arm Press (12R/12L)
12 Standing Single Arm DB Upright Row (12R/12L)
12 DB Bulgarian Split Squats (12R/12L)
*Perform all movements with a 3 second eccentric descent
CROSSFIT GROWL 