CrossFit Carnivore – Class WOD
Extra Credit
This weeks extra credit: run 1 mile.
.
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. 🇺🇸
.
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!
.
Deadline: Saturday, 4/18
Accessory
10 Minute Tabata (20s On, 10s Off)
Metcon (No Measure)
Front Plank
Left Side Plank
Hollow Hold
Right Side Plank
Metcon
3 Minute AMRAPs
Format: 3 Minutes on the clock, run 400m, max reps in remainder of time, 1 minute rest, repeat.
If you feel rushed during the run, increase the AMRAPs to 4 minutes
Metcon (AMRAP – Reps)
3:00 Minute AMRAP x 4
400m Run
Max One Leg Burpees
1 Minute Rest
400m Run
Max Burpee Broad Jumps
1 Minute Rest
400m Run
Max Burpee High Jumps
1 Minute Rest
400m Run
Max Burpee Pistol+
+Scale for burpee pistol, close foot squat.
Push Up Program
5 – Rest 60
8 – Rest 60
5 – Rest 60
10