CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-5
3 minute bike or row
Mobility
Armpit Smash
Lat Smash
Accessory
Minute: 15-27
Every 4:00 x 3
Bird Dogs (8-10/side)
Hanging Tuck Flutters (20 reps)
Pull Throughs (20 reps)
Metcon
Minute: 30-50
Metcon (AMRAP – Reps)
Tabata Circuits
Tabata Row
Tabata Push Up
Tabata Bike
Tabata KB Swings (53/35)
*1 Minute Rest transition
A tabata circuit consists of 8 consecutive tabatas.
Format:
Starting on the Row you will do 8 consecutive .20 On/ .10 Off.
1 Minute Rest while going to next station.
.20 should be close to max effort.
Try not to row and bike back to back