CrossFit Carnivore – Class WOD
Warm-up
2 Minutes Bike or Row
Tabata x 3
Push Ups
Jumping Air Squats
Metcon
Minute: 11-31
E16MOM w/15s transition ( Set 16, H1 1:00, H2 0:15)
Metcon (AMRAP – Reps)
16 E1MOM w/ 15s Transition
Bike
Ring Push-Ups (Scale Hand Release Push-Ups)
https://youtu.be/FRiiZRhapeU
Row
Prisoner Box Jumps
https://youtu.be/PFt2Ovs-btI
Ring Push-Up = Lower is harder
Prisoner Box Jumps: Hands at ears or held together at crotch. Do not use arm momentum. May need a lower box than usual. Think of agressively exploding at the ankles,knees, hips (Like a clean or snatch)
* Be smart about Prisoner box jumps. The idea is to use as little momentum from the arms as possible. If you are worried you may hurt yourself, do traditional box jumps, just gradually use less of your arms*