CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 Minute Jumping Jacks
Calf Stretch
2 Rounds
10 BB Good Mornings
10 Kip Swings
Weightlifting
Minute: 15 – 25
Every 2:00 x 5
Squat Stance Deadlift (7 Reps x 5, Every 2:00)
-Squat Stance
– Grip Similar to Sumo, but 1-2 feet apart (still inside legs)
-Slowly bring weight down
Increase weight each round. You should be able to hold on and control the weight down for EVERY REP, EVERY ROUND.
Metcon
Minute: 35 – 50
Time Cap: 15 Minute
Metcon (Time)
For Time:
100 KB Toe Taps
10 Strict Pull Ups
12/12 SA KB Squat Cleans
100 KB Toe Taps
10 Strict Pull Ups
9/9 SA KB Squat Cleans
100 KB Toe Taps
10 Strict Pull Ups
6/6 KB Squat Cleans
RX: 53/35
Scale: Kip Pull Up, Ring Row