Greenbrier Fitness – OPEN GYM
Endurance Training
Choose One!
Metcon (Time)
Run Tester
1 mile Run (tester)
warm up appropriately, your heart rate should be elevated substantially prior to.
6-8x 40 yds sprints progressing to 100% effort; rest 3-5 minutes then start 1 mile tester
Metcon (Time)
10 Rds @ 85% effort (sprint!)
100m Sprint + 200m/150m Row + .6/.4 Bike
-rest :90s btw sets-
Metcon (Calories)
Assault Bike
2 min on / 1 min rest for 10 sets @ 80-85% effort
CROSSFIT GROWL 