CrossFit Carnivore – Class WOD
Warm-up
Min: 0- 10
1 minute jumping jacks then,
Tabata (3 rounds)
PVC Pass Throughs
Jumping Lunges
Push Ups
Kip Swings
Stability Work
Min: 15-30
EMOM (1:30 X 10)
Bottoms Up Kettlebell Press
Odd Round : 5 Presses RA, 5 Presses LA.
Weight: Athlete’s Choice
*Keep elbow forward
*Do not go fast, you have to stay tight
*YOU WILL PROBABLY NEED A LIGHTER KETTLEBELL THEN YOU THINK
Tempo Strict Pull-up
Even Round: 5 Tempo Pull Ups
Slow and controlled Pull ( 1-2 seconds up)
1 Second Pause
2 Seconds Down
Release/Reset
*If you are close to your strict pull-up: Jump Up then 2-3 second down
*Can also follow tempo with ring rows
Metcon
Minute: 35-50
Metcon (Time)
Partition as you please. Does not have to be done in order.
80- – Push-ups (RX= Feet on Plate)
90 – Plate Ground to Over Head
100 – Plate Overhead Lunges
RX: 35/25
*15 minute time cap
Mobility
Minute: Remainder – To the side
First Rib ( Lacrosse ball can be placed on the floor or rig)
Couch Stretch