CrossFit Carnivore – Class WOD
Warm-up
Min: 0-10
400m Run
Holding PVC:
Toy Soldier Down/Back (10 PVC good mornings at ends)
Single Leg Dead Lifts Down/Back ( 10 PVC OHS at ends)
PVC Passthroughs as coach discusses the day
Weightlifting
Min: 17-29
Tempo DL E2MOM
Tempo Deadlift @ 3030 (6×4)
E2MOM @ 65% 1RM
*Tempo: 3 seconds up, No pause at top, 3 second downs, no pause at bottom*
*Active shoulders. Stay tight through the movement.*
**Do not drop at top. If you can’t keep form on 3 sec descent, lower weight**
Metcon
Min: 35-49
Metcon (AMRAP – Rounds)
14 EMOM
5 push ups+
10 Ab mat situps+
20 Double Unders
Complete all 3 movements in a minute
*Score is rounds completed*
Cool Down
Anterior Shin Smash:
https://youtu.be/qMk3ZO34dEc
Standing Foot Smash (Lacrosse Ball)
*Should be slow. Find a tight spot and focus on it *