CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
2 Rounds
3 Rope Up/Downs (Scaled Rope Climbs)
6 Pistols
10 Hand Release Push ups
Mobility
Super Front Rack
Accessory
Minute: 18-30
Every 4:00 x 3
Bird Dogs (6-12/side)
SL KB RDL (6-12/side)
Copenhagen Planks (15-20s/side)
Metcon
Minute: 33 – 50
Metcon (AMRAP – Rounds and Reps)
17 Minute AMRAP
1 Rope Climb
10 Alt Pistols*
15 Hand Release Push ups
200m Run (Forward/Back)**
* There are many different single leg squat variations, the coaches will help you find the best variation.
** Run out forward, come back backwards. DO NOT attempt to sprint backwards. Get on your toes, bring your chest forward, and jog backwards.
-If you are not going backwards, just run a normal 200m