CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 minute jumping jacks
20 Kip Swings
20 Push Ups
Accessory
Minute: 14 – 30
Every 4:00 x 4
Double KB Bent Over Row (10-18)
KB Kneel to Stand (10/side)
https://youtu.be/gzNHWAOVcH0
*Holding two KB in a front rack position. *
KB Diamond Push-Up (10-18 reps)
Metcon
Minute: 35 – 47
Metcon (AMRAP – Reps)
10 Minute AMRAP + 2 Minute Max UNBROKEN Wall Ball
2 Pull Up
2 H.R. Push Up
4 Pull Up
4 H.R. Push Up
Max Wall Balls
* 10 Minutes to climb the ladder. Once time is up, you have ONE set of unbroken wall balls with a 2 minute time cap. Start immediately after or wait. Either way, unbroken = NO PAUSE/REST of any kind. MOVE *
Coach’s Tip: 10 Min is a long time for this type of workout, don’t come out too hot
Score is reps for both workouts combined.