Greenbrier Fitness – Class
Warm-up
10X5 Swing on Ring
10X1 Strict MU/PU
10X2 Kipping MU/PU
Weightlifting
Push Press (3×2)
Work up to a heavy double. Then 3×2 at 90%
Alpha Team Extra Work
Strict Dip (3x Max Effort)
Rest 30 sec.
Handstand Push-Up Negative (3x negative from a 45lbs plate)
kick up, lower in 3-5 sec; once head touches ground use feet to kick back up from floor. Rest 60-90 sec. btw sets
Metcon
Metcon (Time)
Wolfpack (RX)
4 working sets:
15/12 Cal. Row
10 V-Ups
4 Clean and Jerks @ 50%
-Rest 90 sec btw sets-
Alpha Team (RX+)
5 working sets:
15/12 Cal. Assault Bike
10 TTB
8 Clean and Jerk @ 50% (TNG)
-Rest 90 sec btw sets-
CROSSFIT GROWL 