CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute PVC Pass/ATW
PVC overhead Duck Walk Down and Back
Elbow to floor, pigeon, calf
Go over OHS w/ PVC
#1 Rule of OHS (in my opinion: KEEP YOUR ARMS LOCKED OUT OVERHEAD ! Keeping your elbows locked makes it almost impossible for the weight to fall on your body.
Weightlifting
Minute: 10-30
Overhead Squat (1 RM)
Metcon
Minute: 33-50
Time Cap: 17 Minutes
Metcon (Time)
4 Rounds for Time:
20 SA OHS
400m Run
RX: 50/35
Must Split Reps evenly per arm every round. (10/10)