CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
400m Run
1 minute PVC Passthroughs
1 Minute PVC Around the World
3 Rounds:
10 Jumping Jacks
10 Mountain Climbers
10 Jumping Air Squats
Tempo Shoulder Press (6 x 3+1)
3 Tempo + Directly into 1 Explosive Strict Press
Recommended weight 40%-50%.
Worry less about weight, more about FORM and KEEPING TEMPO.
Go down if you can’t keep both.
Every 2 minutes x 6
Tempo:
3s up
3s Hold at top
3s Down
0s at bottom
Weightlifting
Min: 15 – 27
E2MOM
Metcon
Minute: 35- 49
Metcon (AMRAP – Reps)
5 Rounds
2Min AMRAP w/ 1min Rest After
5 Power Clean (50% 1RM)
25 Double Unders
Max Wall Balls Remainder
1 Min Rest
Score is wall ball reps
Mobility
Keg Stretch
First Rib
Sink Mobility
https://youtu.be/1ARPjekZPJw
(Minute 2:25 – 5:00)
Core
Accumulate 40 GHD HIP Extensions (Break into Sets)