Body Armor + Death by 10m Shuttle Run

Apr 24, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 minutes to complete:

5 Inchworms

0:45 Hollow Hold

20 Banded Face Pulls

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

Strength

Metcon (No Measure)

22 minutes to complete

3 Rounds

10 Romanian Deadlifts

20 GHD Sit-ups

50m Single Arm Front Rack KB Carry (50m per side)

1-minute Headstand Hold

Rest 2:00 between rounds
Take time to warm-up the RDL to an appropriate weight. Use a light enough weight on the KB to not have to drop, but still receive some challenge. If you cannot headstand, spend 1 minute a piked headstand hold. Bonus points for freestanding headstand hold!

Metcon

Death by 10m Shuttle Run (AMRAP – Rounds and Reps)

Score = Last successful round completed + runs completed in failed round.