CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Air Squats
Walking Lunge Down and Back
Elbow to floor, pigeon, calf
Accessory
Minute: 10-22
Every 3:00 x 4. Superset
Turkish Get Up (2/arm)
Hanging Flutter Kicks (20 total)
Learning to Move
Minute : 25-30
Quick session on how to hold a KB/DB overhead with one arm.
* Active Shoulder. Arm/Shoulder close to ear. Elbow Locked*
Metcon
Minute: 30-50
Time Cap: 15
Metcon (Time)
For Time:
50 Double Unders
50 SA OH Lunges
100 SA OH Squats
50 SA OH Lunges
50 Double Unders
RX: 50/35
Go down in weight if you cannot hold the weight overhead properly.
*Alternate arms as needed, but try to keep it even*