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Death by 10m Shuttle Run

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Workout

Body Armor + Death by 10m Shuttle Run

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.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 24, 2019

Male Clients

1

Ryan
Figuerado

6pm CrossFit

17 + 17

2

Andrés
Herrera

4pm CrossFit

17 + 16

3

Connor
Miller 🍟 🍔

6pm CrossFit

17 + 14

low back fatigue.

3

Ryan
Goderre

5pm CrossFit

17 + 14

4

Ryan
Holcombe

7pm CrossFit

17 + 13

5

Adam
Gelfand

12pm CrossFit

17 + 11

6

Izick
Espinoza

5pm CrossFit

16 + 16

6

Trenton
Mulder

5pm CrossFit

16 + 16

7

Jake
White

6am CrossFit

16 + 15

8

Bill
Curci

4pm CrossFit

15 + 15

8

Jaimeson
Pollen

6pm CrossFit

15 + 15

8

Lenny
T

4pm CrossFit

15 + 15

9

Michael
SYLLIAASEN

6pm CrossFit

15 + 14

10

Private

5pm CrossFit

15 + 12

10

Kevin
Gelfand

12pm CrossFit

15 + 12

11

S.W
SHIM

5pm CrossFit

15 + 11

12

Private

7pm CrossFit

14 + 13

12

Ron
Kao

12pm CrossFit

14 + 13

13

Fabricio
🦍

12pm CrossFit

14 + 11

13

Moe
Mubarak

12pm CrossFit

14 + 11

14

Scott
Kellner

6am CrossFit

13 + 12

15

Nate
Cobb

8am CrossFit

13 + 7

16

Tom
Brown

6pm CrossFit

17 + 14

15m on rower

17

Christopher
Gonzalez

7am CrossFit

15 + 14

18

Steven
Bui

7pm CrossFit

14 + 14

19

John
Cooley

7pm CrossFit

13 + 0

20

Marco
Hernandez

7pm CrossFit

12 + 10

21

Mel
Nutter

6pm CrossFit

10 + 0

Female Clients

1

Camille
Chamberlen

7am CrossFit

16 + 15

1

Laura
Ringgold

4pm CrossFit

16 + 15

2

Gracie
Laciste

4pm CrossFit

15 + 12

2

Kym
Janke

4pm CrossFit

15 + 12

3

Ruth
Rittermann

6am CrossFit

14 + 14

3

Wifey
(aka Chris ...

6pm CrossFit

14 + 14

4

Patricia
Brown

6pm CrossFit

14 + 12

5

Jaclyn
Morbitzer

8am CrossFit

13 + 13

5

Maria
Mercado

6pm CrossFit

13 + 13

5

Patrisha
Wilson

6am CrossFit

13 + 13

6

Janis
Green

7am CrossFit

11 + 10

7

Gretchen
Otero

6pm CrossFit

15 + 15

7

kasey
stark

5pm CrossFit

15 + 15

8

Veronica
Hamzeh

8am CrossFit

14 + 4

9

Megan
Roberts

12pm CrossFit

14 + 0

10

Ana
Lozano

4pm CrossFit

13 + 0

11

April
Hernandez

8am CrossFit

12 + 12

12

Tara
Larson

7am CrossFit

11 + 10

13

Vienna
Kaiser

8am CrossFit

11 + 0

14

Beth
Gray

4pm CrossFit

0 + 0

17 rounds assault bike 0.2 each set w/in 1 minute each