CrossFit Carnivore – Class WOD
Extra Credit
This weeks extra credit: run 1 mile.
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For some this is easy, for some this is very daunting. It doesn’t have to be fast, you just have to complete one solid mile. Murph. Is. Coming. 🇺🇸
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How you get credit: login to wodify, click on performance history, click “add”, choose metcon and then drop down to “1-mile run”. Enter your time. Our goal is for everyone to have a baseline 1 mile run time logged into wodify. Take a snapshot of that screen and text to Amy (478) 955-8515. You will get an automatic 5 points for your team!
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Deadline: Saturday, 4/18
Weightlifting
20 Reps every 2 minutes
Cossack Squat (Alternate each time)
20reps every 2 Minutes x 5
Working Leg:
*Knee should track in the same direction of the foot
*Knee Should NOT pass over toes
*Should break parallel, but go down as far as possible.
Non Working Leg:
* Heel on the ground, toe up.
Chest:
* Should remain upright with or without weight
Metcon
Metcon (Time)
200 Double Unders
100 Walking Lunges+
50 Push Ups
25 Rows
50 Push Ups
100 Walking Lunges+
200 Double Unders
+Programmed to be body weight, add weight if desired
*2:1 – if doing singles
*No jump rope options = Jumping Jacks, High Knees in place
Push Up Program
14 – rest 60s
12 – rest 60s
14 – rest 60s
12