CrossFit Carnivore – Class WOD
Coach’s Comments
How To Properly Hold A KB
https://youtu.be/q8xpPJRHboA
Spoiler Alert, you aren’t holding the KB properly and its hurting your wrist or slamming your forearm.
Warm-up
Minute: 0-8
400m Run
elbow to floor, pigeon, calf
20 Lunges
20 Kip Swings
Weightlifting
Minute: 15-30
Every 1:30 x 10
SA KB Front Rack Lunge (10 Rounds/6 Reps)
*Stepping Forward
*Alternate Legs each rep
*Alternate ARM each ROUND
Weight is athlete’s choice
Metcon
Minute: 32-50
Time Cap: 18 Minutes
Metcon (Time)
For Time:
8-6-4-2 Bar Muscle Ups
40-30-20-10 Wall Balls
RX: 20/14
Scale Muscle Ups to Equal Pulls + Equal Dips
Ex: 8 Regular Pull-Ups + 8 Dips (ring or box)