CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-5
1 Minute Lunges
20 PVC Good Mornings
20 PVC T-spine twists
Weightlifting
Minute: 16-28
Every 1:30 x 8
Deadlift (Every 1:30 as follows)
3 @ 60%
3 @ 65%
(3 @ 70%) x 5
3+ @ 70%
Metcon
Minute: 33-50
Time Cap: 17 Minutes
Metcon (Time)
4 Rounds
30 Cal Row *
20 Step Ups (24/20)
10 Decline Push Ups (24/20) **
* Rowing: All athletes need to start being mindful rowers. I can tell you my cadence ( how my pulls match up with my breathing), my pulls per minute, and my damper setting before this workout starts. You should not just tug at the handle and breathe randomly. Coaches will give a brief demo prior to the metcon.
** Decline Push Up: Feet on the box, hands on the floor. If you are short ( like myself), you may actually get more benefit/range of motion from using a shorter box.