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
TEAM WOD
Metcon (Time)
Partner WOD
60 Pull-ups
Partner 1 is working/ Partner 2 is hanging off the rig. Switch when needed.
200m HEAVY Farmer’s Carry
One working at a time-switch when needed.
80 Wall Balls
Partner 1 is working/ Partner 2 is holding a wall sit. Switch when needed.
60 Shoulder to Overhead 135/95
Partner 1 is working/ Partner 2 is holding front rack. Switch when needed.
200m HEAVY Farmer’s Carry
*One working at a time-switch when needed.
Alpha Team Extra Work
Metcon (Time)
6 working sets
6 Deadlifts @ 315/225 12
Box Jumps 24/20
18/15 Cal Bike
Run 200m
rest 1:1
*should be performed at 85-90% effort
Metcon (No Measure)
4 rds NFT
2 LLRC 10 BB behind neck Back Extensions @ 3121 tempo
10 Standing DB Strict Press @ moderate weight + 50ft OVH Walk
CROSSFIT GROWL 