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 (Time)
ALPHA TEAM
For TIme:
30 Cal Bike
20 Front Squats 185/125
30 Cal Bike
20 Back Rack Walking Lunges 185/125
30 Cal Bike
Metcon (Time)
WOLF PACK
30 Cal Row
20 Front Squats 95/65
30 Cal Row
20 Walking Lunges with KB
30 Cal Row
Weightlifting
3 Cleans + 2 Jerks
work up to heavy set; drop each clean from top; after last clean perform 2 jerks
Push Press (3×6 @ 80%)
work up to a 6RM; then 3×6 @ 80%
Alpha Team Extra Work
DBL Underhand Grip Bent Over BB Row (3×8-12 @31×1 tempo)
Metcon (5 Rounds for time)
ROW
5x750m row @ 80-85% effort; keep each section with :03-:05 seconds of 1st one. Rest :90 between rounds
CROSSFIT GROWL 