February 11, 2020

CrossFit Carnivore – Class WOD

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Warm-up

1 Minute Jumping Jacks

1 Minute Bike

Tabata x 2

SA KB Swing LA

SA KB Swing RA

Air Squats

Push Ups

Accessory

Minute 15-27

Every 4 Minutes: Complete Both Movements (Superset)

Standing Filly Press (3 x 10 Each Arm)

Example:

While Standing: Hold Left KB in front rack, do all 10 reps with right arm. Then hold Right KB in front rack, do all 10 reps with left arm.
WATCH THIS VIDEO!

Great tips on Front Rack and the movement.

This movement gets tough, you may need a lighter KB then expected.

Bent Over Row (3 x 10 Each Arm)

https://youtu.be/IyQAMOV0WAc

*Single-Arm*

**Weight Athletes Choice**

***DB or KB is good***

****NO KIPPING****

Metcon

Minute: 30-50

Metcon (AMRAP – Reps)

3 Rounds EMOM w/ 1 minute rest after full round (Fight gone bad Style, no transition)

Burpees

Double Unders

Wall Balls

Abmat Sit-ups

Cal Bike
* Try to stay consistent*

Mobility

First Rib

Lat Smash

Foot Smash

Calf Smash