http://southhallcrossfit.com/wod/broken-stars/
Broken Stars
April 4, 2018

South Hall CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Line Drills

Quad Stretch

Hip Hugger

Punter Swings

Lateral Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Review

HS Marching

L-Sit and Single Leg Progression

Ring Pull Ups and Kneeling

Reverse Snow Angels

Gymnastics

Metcon (No Measure)

EMOM x 12 (3 Sets)

Minute 1 – Handstand Marching x 20 reps

Minute 2 – L-Sit Hold x 30s (accumulate the time if you cannot sustain the hold)

Minute 3 – Ring Muscle-Ups x 2-3 reps or Ring Pull-Ups (with False Grip) x 6 reps

Minute 4 – Reverse Snow Angels x 10

Metcon

Metcon (Time)

1000m Row

50 Dumbbell Snatch 50/35

30 Toes to bar
*12 min cap

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