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)
Teams of 2 RX
Teams of 3 Scaled
4 rds for time:
400m rower carry
20 cal row per teammate
*any time the rower is set to the ground during the 400m, each team member rows 20 cals.
**If a rower is dropped and not set down, the team will run 400m, row 20 cal, and 50 burpees per team member
Alpha Team Extra Work
Free Standing HS Holds (10 mins )
Handstand Push-ups (max effort set; 5×50%)
Metcon (10 Rounds for reps)
E2MOM20
odd-200m run + 2/1 LLRC
even-20/15 Cal Bike +12 TTB
Metcon (No Measure)
Core
30 Barbell Rollouts
*every break = 6 STTB
CROSSFIT GROWL 