Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
500m Row
3 Rounds:
10 Good Mornings
10 Around the Worlds
10 Lunges (focus on the stretch)
10 Pass Throughs
*Make sure to stretch/warm up shoulders, wrists, hamstrings and ankles.
Gymnastics
Handstand Walk (Accumulate 100m)
Handstand Holds (Accumulate 3 minutes against the wall.)
Competition/Performance: Accumulate 5 minutes free holds
Strength
Deadlift (3 reps EMOM7: Increase weight each minute)
begin at 60%
Metcon
Metcon (2 Rounds for reps)
Competition/Performance
A) AMRAP10
10 Snatches 135/95
20 Toes to Bar
40 Double Unders
Rest 5 Minutes
B) AMRAP10
21 Deadlifts 135/95
15 Box Jump Overs
9 Push Jerks 135/95
Midline Strength
Metcon (Weight)
Slam Ball Hold
Accumulate 4:00 (heavy)
CROSSFIT GROWL 