CrossFit Carnivore – Class WOD
Warm-up
Min: 0-10
400m Run
3 Rounds:
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press
Learning to Move
Min: 11- 30
Kipping
Coaches will go over and drill kipping with various movements.
Challenge 1 : ME unbroken kipping movement (Athlete’s choice)
or
Challenge 2: 2 sets of the following complex
3 Knees To Elbow
3 TTB
3 Pull Up
3 C2B
3 MU
*Kip should remain unbroken throughout complex*
Metcon
Min: 36-48
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
10 Front Rack Lunges
15 Push Press
30 Double Unders
Weight is 30% 1RM Front Squat
Core
Tabata (4 Rounds)
V-ups
https://youtu.be/Mk4zCq9b6hU
Flutter Kicks
Hollow Holds
Super Man Holds