CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Run 200m
Elbow to Floor 30s/side
Pigeon Stretch 30s/side
Scorpion stretch 10/side
https://youtu.be/v1TWSLqEoZY
Tabata-ish (20s on 20s off) X 2
BB Good Morning
BB Strict Press
BB OHS
Weightlifting
Minute: 15-30
E2.5MOM x 5
Sumo Deadlift (5×5)
Start around 50%-60% traditional deadlift max. Increase weight each set
5 reps every 2:30 minutes
Metcon
Minute: 35-55
Metcon (Time)
50 alternating jumping lunges
12 SA Devil Press (6L/6R)
12 TTB
50 alternating jumping lunges
10 SA Devil Press (5L/5R)
10 TTB
50 alternating jumping lunges
8 SA Devil Press (4L/4R)
8 TTB
Rx: 50/35
Time Cap: 20 Min
Mobility
Couch Stretch
First Rib
Lower Back Lacrosse Ball Smash
https://youtu.be/woX-IZfYd_g