CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
400 Meter Run
3 Rounds
10 Kip Swings
20 Double Unders
Learning to Move
Minute: 11-31
Kipping Part 2 ( Getting the knees/feet up and maintaining a kip)
Coaches will coach and drill kipping- focusing more on the knee raise, ttb, and knee to elbow
Those who have an efficient kip …..
Core/Grip Challenge:
Complex:
4 Strict Knee To Elbow
4 Strict TTB
6 Kipping Knee To Elbow
6 Kipping TTB
8 (4/4) Alternating Single Leg Knee to Elbow
8 (4/4) Alternating Single Leg TTB
Try to go Unbroken. If drop is needed, rest as needed and pick back up. Complete 2-3 sets
Metcon
Minute: 35-50
Metcon (Time)
Double Unders
50-40-30-20-10
15 Burpees to plate after each set of Doubles
RX: 35# Plate M&F
3:1 Singles
Time Cap: 15
Core
If you did kip core, skip and go to mobility
Everyone else:
2 Rounds:
10 – Supine Toe to bar
https://youtu.be/AckyjE7USU8
20 -Scissor Kicks
https://youtu.be/xkrOtslwnPo
20-Leg lift overs
https://youtu.be/sj6GDLUmyHk
Mobility
-Calf Smash
-Anterior Shin Smash
-Foot Smash