CrossFit Carnivore – Class WOD
Extra Credit
Weightlifting
DB/KB Corona Snatch Complex (Recommend 4/Arm)
5 Deadlift
4 Hang Snatch
3 Shoulder to Overhead
2 SA Overhead Squat
1 50ft Walk
Do one full complex with one arm. Then do one full complex with the other arm. Work on Quality. Rest as needed.
Metcon
Metcon (Time)
For Time:
800m Run
20 American KB Swings
10 Bent Over Rows
400m Run
16 American KB Swings
8 Bent Over Row
200m Run
12 American KB Swings
6 Bent Over Row
100m Run
8 American KB Swings
4 Bent Over Row
Stretch
Stretch for a minimum of 15 minutes after the workout, while you watch tv, or right before bed. Hold each exercise for 4-6 breaths. Breathe in and out your nose.
Push Up Program
10 – Rest 60
14 – Rest 60
18 – Rest 60
10