CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Air Squat
Elbow to floor, Pigeon, Calf
1 Minute Squat hold
2 Rounds
20 Kip Swings
20 Shoulder Taps
Weightlifting
Minute: 11- 25
Front Squat (8 rounds as follows)
1×3 @ 60%
1×3 @ 65%
5×3 @ 70-75%
1xAMRAP @ Same Weight
Metcon
MInute: 30-45
Metcon (AMRAP – Reps)
12 Minutes AMRAP
3 Wall Walks
6 Pull-Ups
12 Pistols
24 Sit-ups
Attempt some form of a single leg squat. Ask coach for variations.
Wall Walks Variations : Walk up wall as far as you are comfortable, pike on box and walk hands in and out, floor pike inch worms.