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 (Time)
ALPHA TEAM
6 rds
12 DB PC@ 50/30
10 Toes To Bar
8 Burpees to bar
100m Sprint
rest 1:1
Metcon (Time)
WOLFPACK
Run
6 rds
12 Power Cleans 95/65
10 ABMAT Sit-Ups
8 Burpees
100m Sprint
rest 1:1
Weightlifting
Snatch
E:90s for 10-15 rds *start @ 60% and work up 5#s each set to failure or PR
Alpha Team Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP20
20 DB Box Step Overs @ 50/30#
DB 10 Snatches @ 50% *focus on speed
20 Cal Row
CROSSFIT GROWL 