CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 minute jumping air squats
2 rounds
10 Kip Swings
8 DBL DB Press
6 DBL DB Squat
Weightlifting
Minute: 15-27
Every 2:00 x 6
Front Rack Lunge
Double KB
Front Rack Postion
10 Total
Metcon
Minute: 30-50
Time Cap: 20 Minutes
Metcon (Time)
30/21 Cal Bike
30 TTB
20 Double DB Devil Thrusters
You will complete a full devil press, then go into a thruster. This will be difficult, choose your weight wisely and chip away.
RX: 50/35
Push Up Program
10-20: 11/13/9/9/13+
21-25: 16/21/15/15/21+
26-30: 22/30/20/20/28+
31-35: 13/13/15/15/12/12/10/30+
36-40: 18/18/20/20/17/17/20/45+
40+: 20/20/24/24/20/20/22/50+