Greenbrier Fitness – Class
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Weightlifting
Push Press + Push Jerk + Split Jerk (12 min to est heavy then 2x drop sets @90% )
Front Squat (5×3 @ 75-85% )
12X1 tempo
Metcon
Alpha Team Gymnastics
A: Warm-up (No Measure)
10×1
3 position Muscle Up: *3ct pause at the pull, the bottom of dip, and top. Even if time decreases, try to at least accentuate the pause. Lower Rings to where fit can touch ground and drag feet along for to decrease resistance through ROM.
B: Warm-up (No Measure)
3:00 Ring Support Hold *Top of dip, work to keep the scaps depressed, not lifted, traps relaxed. Rings slightly turned out body remains long and hollow.
Alpha Team Extra Work
Metcon (No Measure)
4 working rounds Not For Time
A: 8x Partner assisted Glute Ham Raises on Floor
B: 2 Legless Rope Climbs
C: 12 Strict TTB
Metcon (AMRAP – Rounds)
Wolfpack
EMOM20
1 – 8 Ball Over Shoulder (60/30)
2 – 10 Power Snatches (75/55)
3 – 12 V-ups
4 – Rest
Alpha Team
EMOM20
odd – 15/12 Cal Row
even – 16 KB Snatch (8r/8l) 53/35
CROSSFIT GROWL 