Greenbrier Fitness – Class
Metcon
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 (Time)
WOLFPACK
For overall time:
300 Single Unders (done outside)
5 Rope Climbs/Pull to Standing
Rest 5 minutes
3 rds
200m Run
1 minute HS Hold
Rest 5 minutes
3 rds
500m Row
12 Pullups
Metcon (Time)
ALPHA TEAM
For overall time
3 rds
30 Cal Bike
50ft HSW
Rest 5 minutes
3 rds
500m Row
12 Muscle Ups
Rest 5 minutes
150 Double Unders
5 LLRC
Weightlifting
Push Press + Push Jerk + Split Jerk (Work up to heavy set withing 12 minutes)
Record your max set!
Alpha Team Extra Work
Jerk Dip (4×3)
The jerk dip is a weightlifting exercise that reinforces the dip in the jerk. The athlete has the weight positioned in the front rack and dips and drives without send the barbell overhead.
100% of your 1RM CJ
*complete 4 working sets of a 3 reps w/ 3 sec pause in dip. Stay upright and drive through feet. *do not jerk
Clean Pull (3×5 @ 100% *off 45# plate for deficit; tempo 32X1)
Metcon (No Measure)
4 rds for quality
12 DB Hang Muscle Clean + Push Press *choose weight
12 DB Alternating Lunges *same weight
12 V-Ups w/ med ball
CROSSFIT GROWL 