CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-6
1:00 jumping jacks
Review split squat
Weightlifting
Minute: 10 – 16
Front Rack Split Squat (Every 2:00, 8 per leg (3 sets))
* The movement is initiated with the back leg, allowing the front leg to end at 90 degrees and the knee directly above the ankle. The knee should NOT got past the foot. *
Front Rack Preferred
Both feet on the floor
Weight is your choice, should be moderately heavy
Metcon
MInute: 20-50
Metcon (AMRAP – Rounds and Reps)
With a Partner:
30 Minute AMRAP
48 Cal Row
2 MU
25 OHS
7 HSPU
3 Pistols
Split the row, then alternate rounds
Scaled MU: 4 c2b OR 6 ring rows
Scaled HSPU: 14 HRPU
Scaled pistols: 6 close stance squats
RX: 45/35