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 (No Measure)
ALPHA TEAM
Gymnastics
5 working working sets NFT
2/1 LLRC
20 weighted doubles unders
4 SHSPU @4/2″ deficit
20 weighted Dubs
Metcon (Time)
WOLFPACK
5 Rounds for Time:
10 Pull-ups
80 Single Unders
10 Push Ups
200m Run
*20 Minute Time Cap!
Weightlifting
Deadlift
15 minutes to work up to heavy double; Double Overhand grip do not alternate grip
*Record the heaviest double!
Close-Grip Bench Press (15 minutes to work up to heavy double)
*Record the heaviest double!
Alpha Team Extra Work
Metcon (AMRAP – Reps)
The Wodapalooza Workout 2
E2MOM for as long as possible
8x BBJO
8x HPS @115/80
8x Thrusters
*two ways of doing this:
1: Pace BBJO; break HPS from start 4/4; 5/3; whatever you want but it must be done in two sets; then do UB Thrusters
2: go UB and stay steady for as long as possible @ 80% effort – should be maintainable
Metcon (No Measure)
Endurance Training
800m run E6MOM18
Rest 5 minutes
400m run E3MOM21
CROSSFIT GROWL 