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
Gymnastics
Handstand Hold (10 minutes work on freestanding handstand holds)
Hand Stand Hold
WOLFPACK:
Accumulate 3 min in Handstand Hold position
Bar Muscle-ups
Max Effort Set
*then 5x 50% of your max effort set
(you hit 8 BMU you complete 5×4)
Metcon
Metcon (20 Rounds for reps)
ALPHA TEAM
EMOM20
odd- 15/12 Cal Bike
even – 15 KB Swings 70/53
Metcon (20 Rounds for reps)
WOLFPACK
EMOM20
odd- 15/12 cal row
even- 15 KB Swings 53/35
Alpha Team Extra Work
Metcon (No Measure)
Core
50 V-ups
50 Back Extensions w/ weight
CROSSFIT GROWL 