CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Bear Crawl Down and Back
Crab Walk Down and Back
Traditional Forearm stretch on floor
Tabata x 3
SA DB Thruster Right
SA DB Thruster Left
Accessory
Minute: 15-27
Every 3:00 x 4
Perform the curl and press together or separate, athlete’s choice, then max pull Ups
Movement demo :https://youtu.be/3hFzUnWOQLU
Crush Grip DB Curl (10 reps)
Crush Grip DB Shoulder Press (10 reps)
Strict Pull-Up (Max Reps)
Metcon
Time Cap: 10 Minutes
Metcon (Time)
1-2-3-4-3-2-1
Heavy Thruster
Bar Muscle Up
RX: 135/105
Scale Thruster to a heavier weight than usual.
Scale BMU: Most difficult pull up variation you have + dip