CrossFit Carnivore – Class WOD
Warm-up
Minute: 0- 10
1 MInute Jumping Jacks
1 Minute PVC Work
3 Rounds:
10 Kip Swings
10 Shoulder Taps
Technique/Skill
Minute: 10- 25
Handstand Push-Up : Technique work (Kicking up, hand placement, kipping, etc.) Go Over and Practice Variations for Workout
*You should have strict BEFORE you learn kip*
**Hand Release Push-Ups is not a scaled option – If you are not going vertical in some form, Straight leg seated Double DB Presses**
Metcon
Minute: 30-50
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups