CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Lunges
Calf, Pigeon, Elbow to Floor
45s Barbell Squat Hold
2 Rounds
10 BB Good Mornings
10 BB Thrusters
10 Kip Swings
Weightlifting
Minute: 15-25
Every 2:30 x 4
Tempo Back Squat (4 sets – 6,6,5,5 @ 32X1 Tempo)
Choose a weight that is challenging, BUT ALLOWS YOU TO STICK TO THE TEMPO
Metcon
Minute: 35-53
Time Cap: 18 Min
Metcon (Time)
3 Rounds for Time:
30 Sit-ups
15 American KBS (Heavy)
30 Unbroken Wallballs
RX: 20/14
Penalty = 7 Burpees
Standing still with the Wallball = burpees