CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
200m Run
Elbow to floor, pigeon, calf
Tabata x 3
Jumping Lunges
Burpees
Weightlifting
Minute: 15 – 25
Front Rack Lunge (Every 2:00 as follows)
18 Reps x 5
Weight is athletes choice.
Maintain weight
Metcon
Minute: 30-50
Metcon (AMRAP – Reps)
Every 90s for 12 rounds
10 Cal Bike
Max Burpees
200m Row
Max Burpees
100m Run
Max Burpees
Rotate between the bike, row, and run each 90s. You should end up doing 4 of each.
Burpees should be done to target or full extension to 45# plate