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
Endurance Training
Metcon (Time)
Row
Warmup: 5 minutes easy pace
Then – 10x 250m @ 90% effort; rest 1:00 minute
10 minutes easy pace cool down
Metcon (Time)
2 sets each of 5 minutes work / 2 minutes rest
Part A: Run
-rest 3 minutes
Part B: Row
-rest 3 minutes
Part C: Bike
CROSSFIT GROWL 