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)
Partner WOD
Partner WOD
The Coaches’ Favorites!
Today’s team WOD will give you a little insight on some of your coaches’ favorite movements. Today will feature:
Coach Teresa – Lateral Box Jumps 150 @ (24/20)
Coach Christin – Snatches 50 @ (135/95)
Coach Justin – Ball Over Shoulder 75 @ (80/50)
Coach David – Muscle Ups/Pullups/Ring Rows 25
Coach Kristen – Deadlifts 100 @ (185/135)
Coach Mary – Double Unders 200
Teams of 2:
*For Overall Time
All teams will move through the stations and complete the allotted reps of each movement. Only 1 team member will be working at a time. The other member will be in a weighted hold (kettlebell, wall ball, plate or dumbbell) while the one member is working. The object being held CANNOT touch the ground during the entire workout, but can be held in any way! If the object touches the ground, each person much complete 10 Calories on the Assault Bike!
CROSSFIT GROWL 