CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
Standing in place: 30s Butt Kicks/ 30s High Knees
1 Minute: Cobra Pose
30s/side Supine twist
https://youtu.be/G28BnPX-tlA
20 Kip Swings
Arm Circles forward/back
Metcon
Minute: 10- 30
Time Cap: 20 Minutes
Metcon (Time)
For Time:
800m Run
20 Strict Pull Ups
20 GHD Sit Ups
400m Run
20 Strict Pull Ups
20 GHD Sit Ups
Standard for GHD: Both hands touch the floor, both hands touch the foot pads.
Options for Sit-Ups:
Weighted ABMAT
Non Weighted ABMAT
*There are only 4 GHDs, if your plan on doing GHDs, you may have to wait, scale, or switch up the order to reduce wait time.
(I.E. Steven and Gaines enter from the run at the same time and only one GHD is open, Steven starts on the GHD First, while Gaines does the pull-ups)