CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
400m
2 Rounds:
10 BB Good Mornings
10 BB Thrusters
Weightlifting
Minute: 15-30
Every 2:30
Deficit Deadlift
10 @ 50%
8 @ 60%
6 @ 65%
4 @ 70%
2 @ 75%
Metcon
Minute: 33-53
Metcon (Time)
8 Rounds for Time:
200 M Sprint
10 Unbroken Wall Balls
2 Wall walks
*10 Hand Release Pushups for Each Break in wall balls*
200m should be done at 85-100%. Not a light jog
Time Cap: 20 min
Mobility
Couch Stretch
Shin Smash
Calf Smash
Home Work
Let’s have some fun with this one, video your thruster w/object, post it on Instagram and tag Crossfit Carnivore.
Metcon (Time)
Same warm up
Sub the barbell for pvc or broom stick
8 Rounds for time:
200m sprint (85-100%)
10 object thrusters
2 wall walks
Sprints: if not marked off, run 30s out, turn around and come back
Object thrusters: pick an object in the home that has some weight…. and safe to drop
Wall walks -> 20 shoulder taps.