CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jump Rope
1 Minute PVC Pass/ATW
20 PVC T-Spine Rotations
2 Rounds
20 Kip Swings
10 Push Ups
Accessory
Minute: 14 -30
Every 4:00 x 4
Double DB RDL (10-15 Reps)
-Neutral Spine during the entire movement
-Keep Dumbells as close to the body as possible
-Slow down, slow up
Double DB Upright Rows (10-15 Reps)
– Standing Upright with dumbell in each hand
-Keep Dumbells as close to the body as possible, elbows high at the end of the movement
-Think sumo deadlift high pull, without the deadlift.
Ring Dips (Max)
Full Range of motion
Metcon
Minute: 33-50
Time Cap: 17 Minutes
Metcon (Time)
For Time:
American KBS
50-40-30-20-10
Double Unders
100-80-60-40-20