CrossFit Carnivore – Class WOD
Announcement!
NO 5pm class today. We are having a meeting at 5pm for all Jurassic Throwdown judges
Push Up Program
Sometime today or tomorrow, max out your push-ups. You should be doing perfect form and you should not rest in a plank position. One shot, as many push-ups as possible, be honest. Remember your number.
Warm-up
Minute: 0-8
1 Minute Jumping Jacks
1 Minute Cossack squat (body weight)
2 rounds
10 lunges
12 Kip Swings
Weightlifting
Minute: 14-24
Every 2:30 x 4
SA KB Cossack Squat (4 x 10/side)
Can be held in goblet or front rack. If held in front rack, hold the weight on the same side of the leg doing the work.
Metcon
Minute: 30-45
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
12 TTB
12 Goblet Lunges
12 Unbroken Wall Balls *
RX: 53/35
20/14
* 5 Burpee Penalty*