CrossFit Carnivore – Class WOD
Warm-up
Minute: 0- 5
1 Minute High Knees
30s Shoulder Rolls Forward, 30s Back
30s Arm Circles Forward, 30s Back
Accessory
Minute: 5-25
Every 3:00×5, Complete All Movements starting with the Push-Ups, rest the remainder
Tempo Push Ups (Tempo 3333)
Complete 5 Tempo Push Ups
3s – Full Extension (Plank)
3s – Down
3s – Hold in Bottom
3s – Up
**A set of 5 should take you a MINUTE.**
Reverse KB Toe Touches (20)
https://www.youtube.com/watch?v=ymMZBStSS4E
Seated KB Leg Raises (20)
https://www.youtube.com/watch?v=EvleorZT7wU
*Tap on left side tap on right side = 1 rep
Metcon
Minute: 30-50
Metcon (AMRAP – Reps)
12 Rounds
1min On/ 30s Off
25 Perfect Air Squats
Max Perfect Push-Ups
****SCORING: Your score is your lowest round. Do not come out too hot, but don’t sandbag. Push yourself and stay consistent****