CrossFit Carnivore – Class WOD
Front Squat (1 RM)
Min: 11-26
15 minutes to find 1RM Front Squat
*Demonstrate a bail and have all athletes bail at least once*
Weightlifting
Warm-up
Min 0-10
2 Min Jump Rope
Duck Walk x 2 ( 30s Elbow to floor Lunge at ends)
Toy Soldier x 2( 30s traditional straddle stretch at ends)
https://youtu.be/7wEl-BC-P7E
Bottom Squat hold/stretch as coaches go over workout
Metcon
Metcon (Time)
Min: 30-50
400m run Buy In
21-15-9
DL 155/105
Pull Ups
400m Run Buy Out
Time Cap: 20min
Cool Down
Couch Stretch
https://www.youtube.com/watch?v=eoPmgjyj9-Q
Serratus/Lat Smash
https://www.youtube.com/watch?v=EOYgXEE5IGk