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
Endurance Training
Metcon (Time)
ROW
125m E:30s for 5 minutes
Rest 2:00
125m E:30s for 5 minutes
Rest 2:00
10x 250m row @80-85%
**Rest :30s btw efforts
Weightlifting
Front Squats (2×2@80%)
Work up to 2×2 @80%
*should be fast and good position, drop weight if not.
**Priming for wod 1for those doing the Wodapalooza qualifier.
Alpha Team Extra Work
Metcon (AMRAP – Reps)
Wodapalooza Qualifier WOD 1
AMRAP in 7 minutes:
Squat clean and jerks 225/155 or 165/115
Metcon (No Measure)
Accessory Work
8x half kneeling single arm press w/ DB @30×0 tempo
8x DB Bulgarian split squats (each leg)
:45s-:60s Sorensen Hold
CROSSFIT GROWL 