February 21, 2020

CrossFit Carnivore – Class WOD

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Warm-up

1 Minute Jumping Rope

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