CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jump Rope
1 Minute Squat hold ( Push knees out with elbow/hands for stretch)
Tabata X 3
Jumping Lunges
Burpees
Weightlifting
Minute: 15 – 30
One and One Quarter BACK Squat (6×3)
Perform 3 One and One Quarter BACK Squats every 2:30.
Recommended weight 40%-50%.
DO NOT BOUNCE. Should be fairly slow and controlled.
Go down in weight if you dont have contol or if you bounce.
https://youtu.be/4gcRfszfBwQ
(First Minute or so)
Metcon
Minute: 40-50
Metcon (AMRAP – Rounds and Reps)
Jurassic Throwdown Partner WOD
“7 Minutes Later”
7min AMRAP
7 TTB
7 Deadlifts
7 Lateral Burpees
RX: 275/185
Masters(35 or older): 225/155
Scaled: 195/125
Core
3 Rounds
10s Hollow Hold
10 Alligator Rolls
https://youtu.be/nIXkFv4mw-4
10s Superman Hold