CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Lunge
Cobra Stretch, Downward Dog, Couch Stretch
Accessory
Minute: 12 -24
Every 4:00 x 3
Seated KB Leg Raises (12-20 Reps)
Plank Reaches (12-20 reps)
Pull Throughs (12-20)
Metcon
Minute: 27-37
Metcon (AMRAP – Reps)
10 Minute AMRAP
2 OH Plate Lunges
2 Box Facing BJ Overs
4 OH Plate Lunges
4 Box Facing BJ Overs
……………
Optional Conditioning
Bike Tabata (Calories)
8 Rounds (4 Minutes)
20s 0n, 10s Off
-Stay on the bike the whole time
– 20s should be 85-95 effort
10s rest, keep moving, but very slow. DO NOT STOP