CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 minute jumping air squats
2 rounds
10 Cals
10 Push-up Opposite Toe Touch (Slow down, its a stretch)
Accessory
Minute: 11-21
Every 2:00 x 5, superset style
*Coaches Note: Go over standards for dips & rows*
Ring Dips (10 reps x 5)
Slow and controlled, these aren’t tempo, but you should NOT crank these out quickly. Move with purpose.
Bands and Boxes allowed. Bands preferred over box
Ring Rows (10 reps x 5)
Slow and controlled, these aren’t tempo, but you should NOT crank these out quickly. Move with purpose.
Weighted BB row allowed if congested
Metcon
Minute: 25-50
Time Cap: 25 Minutes
Metcon (Time)
20-15-10-5-10-15-20
Cals
Burpees
20 Cals
20 Burpees
15 Cals
15 Burpees
……….