CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
Run 200
Tabata x 3
Kip Swings
Russian KB
KB Halos
Accessory
Minute: 12 -22
Every 2:30 x 4
KB Front Rack + KB Press + ISO Hold
KB Front Rack + 10 KB Strict Press directly into Double KB Overhead Isometric Hold (20s-30s)
Format: Front Rack left arm while completing 10 presses with right, then front rack right/press with left directly into Overhead Hold
Weight is athletes choice
*When properly front racking a KB, the weight is not resting on your shoulder*
**Keep core tight, shoulders active and breathe during the holds**
Metcon
Minute: 25 – 50
Time Cap: 25 Minutes
Metcon (Time)
400m Run
15 TTB
Rest 2 Minutes
400m Run
15 TTB
Rest 2 Minutes
400m Run
15 TTB
Rest 2 Minutes
400m Run
15 TTB
*Run should be near MAX Effort with built in rest*
*Score is time with rest added