CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-15
1 Minute Jumping Jacks
Elbow to floor, calf, pigeon
2-5 minutes of stretching (coach’s choice)
Metcon
Minute: 20-50
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP With A Partner
40 Double Unders
20 Sit Ups
10 Push Ups
+
Bike Cals
Format: Partner A completes all reps (40,20,10) while partner B accumulates reps on the bike. Switch after Partner A completes the reps.
A does 40,20,10 + b does 40,20,10 = 1 Round
Score is FULL rounds + Cals. No points for partial rounds.
Rest as needed, its been a tough week.
Metcon (AMRAP – Rounds and Reps)
Christmas WOD
ONLY done at 4:30 class
40 AMRAP
12 KBS 53/35#
25 Pull ups
12 Goblet squats 53/35#
25 Sit ups
12 Burpees
25 TTB
12 KB Snatches 53/35#
Teams of 4