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 (No Measure)
ALPHA TEAM
3 rds NFT
3/2 LLRC
75 DUs
10/8 Strict CTB Chin Ups
15/12 Cal Bike
Metcon (Time)
WOLFPACK
3 rds For Time:
10 Ring Rows
100 Single Unders
10 Ring Rows
20 Cal Row
Weightlifting
Deadlift
Work Up to Heavy DL
15 minutes to work up to heavy single; Double Overhand grip do not alternate grip; may use wraps
*Record heavy single.
Close-Grip Bench Press
Work up to a heavy Close Grip Bench
15 minutes to work up to heavy single
Alpha Team Extra Work
Metcon (No Measure)
Endurance
Run
6 sets of 3 minutes work / 1:00 min rest
*maintain same distance each interval
For Overall Time (Time)
5x 60yd prowler pushes @ moderate weight, shoudl stay moving; rest :45s btw each one
into 4 rds:
10x DBL KB Cleans 53/35
10x DBL KB S2O 53/35
10x CTB Pullups
5x 60 yd prowler pushes @ same weight; :45s btw each one
CROSSFIT GROWL 