CrossFit Carnivore – Class WOD
Warm-up
1 Minute Mountain Climbers
30s/leg Leg swings For/Back
30s/leg Leg swings side/side
30s/leg traditional Calf stretch on rig
2 Rounds:
10 BB Good Mornings
10 BB Back Squats
Weightlifting
Minute: 15-26
Every 1:30 x 7
Snatch Grip Deadlift (5 reps x 7)
Weight is your choice. Should be a minimum of 100% of snatch max
*Do Not drop*
**You should be hook gripping**
Metcon
Minute: 30-50
Metcon (AMRAP – Reps)
2 Rounds (6 AMRAPs Total)
2 Min AMRAP:
10 Perfect burpees (See Garrett)
20 Perfect Air Squats
Max STRICT HSPU
Rest 1 Minute
2 Min AMRAP:
10 Perfect burpees
20 Perfect Air Squats
Max KIPPING HSPU
Rest 1 Minute
2 Min AMRAP:
10 Perfect Burpees
20 Perfect Air Squats
Max Hand Release Push Ups W/ Feet on 45/35
Rest 1 Minute
Repeat
Scale: Pick 3 Push Up Variations, order hardest to easiest.
Score is pushup reps