CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
Athlete’s Choice
Metcon
Minute: 10-28
Time Cap: 18 Minutes
Metcon (Time)
Sit-ups
12-11-10-9-8-7-6-5-4-3-2-1
*20 Unbroken Doubles + 100m Run after each round*
Open Gym
Cycle Accessory (Optional)
GHD Extensions (2 sets of 10 reps)
G.H.D. = Glute Hamstring Developer
GHD Extensions, not situps.
-Lower yourself with control as far as you can with a NEUTRAL spine
– Come up Slowly
-No weight needed.
Bent Over Row (2 sets of 10 reps)
Can be done standing, or lying on a flat or inclined bench
-double dumbbell
-Pinch shoulder blades together a pause at the top
Broad Jumps (7 sets of 3 Reps)
-Athletic stance (should mimic your clean or snatch stance
– Dip, Explode with your hips, jump as far as you can
– For extra work, land and go directly into a vertical jump
Not to be done as fast as possible. Take a few seconds between each rep