CrossFit Carnivore – Class WOD
Warm-up
Weightlifting
Single Leg Romanian Deadlift (Tempo 31X1)
Every 1:30
Complete 5 per leg/arm
Tempo:
3 – 3s Down
1 – 1s Hold at bottom (Weight should hover)
X – explode up
1 – 1s Hold at top
Metcon
Metcon (Time)
8 Rounds
30 Double Unders or Mountain Climbers
12 Pistols or Feet together Squats
30s Hollow Hold
20 Ft Handstand WalK or 20 Shoulder Taps at plank or any deficit you are comfortable with
*Hollow Hold – accumulate 30s. If you can’t see the clock, be honest with yourself and only keep count when in hollow position*
**Hand stand walk: when you fall, back up and try to kick back into a handstand at the same spot your hands were when you fell**
Push Up Program
-Practice Perfect Form
-All Reps Should be unbroken if possible
Day 3:
4 reps – 60s rest
6 reps – 60s rest
8 reps – 60s rest
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