CrossFit Carnivore – Class WOD
Warm-up
1 Minute Jumping Rope
PVC passthoughs x 20
PVC around the world x 20
Tabata x 3
PVC OHS
HR Push-ups
Weightlifting
Snatch Grip Push Press from behind the Neck
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Reps
Weight is athletes choice. Increase weight each set. Each set should be challenging.
Metcon
Metcon (Time)
4 Rounds For Time:
-400m Run
-10 OHS
-10 Hand Release Push-Ups
Time Cap: 20 Minutes
RX: 40% OHS 1RM
Mobility
Keg Stretch
Sink Stretch
First Rib
Core
Accumulate 30 – 40 GHD sit-ups
Accumulate 30- 40 GHD Hip Extensions