Greenbrier Fitness, CrossFit Stars and Bars – 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
Metcon
Metcon (AMRAP – Rounds and Reps)
Saturday Work!
AMRAP10
200m Run
15 KB Swings 70/53
200m Run
10 Burpees
rest 5 minutes
AMRAP10
Row 350
20 DB Alt Snatches 50/30
20 Walking Lunges
rest 5 minutes
AMRAP10
.6 Assult Bike
12 DB Push Press 50/30
.3 Assult Bike
12 HR Pushups
CROSSFIT GROWL 