CrossFit Carnivore – Class WOD
Warm-up
Stretch for 5 minutes (athletes choice)
Light jog for 3 minutes
Practice single leg dead lifts
Metcon (Time)
Start the clock:
Buy In: 75 Doubles/150 Mountain Climbers/ 225 Singles
10 Rounds:
20 Single Leg KB or DB DL (10/leg)*Can be weightless*
https://www.youtube.com/watch?v=bKJtlk71fqc
**Don’t hyperextend (pelvic thrust) like buddy in the video**
20 Sit Ups
10 Box Jumps/Step Ups or 20Tuck Jumps (Can be done on stairs or a porch if you don’t have a box, please use common sense and be careful)
20 Push Ups
Every5 minutes stop where you are and run 200m(35sec out), pick back up where you left off
Buy Out: 75 Doubles/150 Mountain Climbers/ 225 Singles
If working out with significant other or >6ft away with a partner :
18 Rounds:
Buy In together
A: works through the rounds
B: Rests
5 min mark:
Run Together
B: Picks Up and works through rounds
A: Rests
Continue until complete
Buy Out together