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
Weightlifting
Clean + 2 Hang Squat Cleans + 3 Jerks
Work up to a heavy complex; then 3 sets @ 80%
3-position Front Squat Isometric Hold (5×2)
Work up to a heavy set; then drop set @ 80% for 5×2 focusing on speed with no tempo.
Metcon
Metcon (Time)
Competition/Performance Training
4 rds for time:
8 DL @275/215
6 Burpee Box Jump Overs 30/24
8 DBL KB Thrusters @ 53/35
6 Burpee Bar Muscle Ups
rest 1:30
Metcon (Time)
Fitness Training
4 rds for time:
8 DL @ 185/135
6 Burpee Box Jump Overs 24/20
8 Thrusters @ 95/65
6 Burpee Pull-ups
rest 1:30
Alpha Team Extra Work
Metcon (Time)
Tester
2 rds for time:
5 rds of Cindy
500m Row
CROSSFIT GROWL 