CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
15 Cal Bike or 15 Cal Row
Elbow to floor 30s each
Pigeon 30s each
PVC Around the Word x 10
PVC Pass Through x 10
PVC OHS x 10
Discuss the overhead squat and positioning
Weightlifting
Minute: 11-31
20 Min to find 1RM
Overhead Squat (1×1 Find your 1RM)
Metcon
Metcon (Time)
Jurassic Throwdown Partner WOD “Engine”
20 Cal Bike
100 Double Unders
20 Cal Bike
100 Double Unders
20 Cal Row
100 Double Unders
20 Cal Row
100 Double Unders
Time Cap: 10 Minute
* Doubles are split evenly each round*
Format:
Partner A Bike ALL 20 Cals
Partner B 50 DUs
Partner A 50 DUs
Partner B Bike ALL 20 Cals
Partner A 50 DUs
Partner B 50 Dus
Continues the same way with the row
Core
Tabata x 4
Hollow Hold
Flutter Kicks
Superman Hold
Scissor Kicks