CrossFit Carnivore – Class WOD
Coach’s Comments
Max out your push-ups SUNDAY . There will be a spot in wodify to leave your reps.
Zip ups or pullovers . $50 eaxh. Taking orders until 10/9. Text Amy at (478) 955-8515 to order.
Warm-up
Minute: 0-8
400m Run
1 Minute Lunge
Weightlifting
Minute: 15-30
Every 1:30 x 10
Bulgarian Split Squat
10 x 5 /side
-Use a box for your back leg
-The box is only for balance, the majority of your weight should be on your front leg
-Hold DB or KB for weight if desired
Metcon
Minute: 35-50
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15/12 Cal Bike
30 Double Unders
200m Run
Push Up Program
0-5: 5/7/5/5/8+
6-10: 12/13/10/10/15+
11-20: 16/17/14/14/20+
21-25: 23/28/23/23/33+
25+: 29/33/29/29/40+