June 30, 2020

CrossFit Carnivore – Class WOD

View Public Whiteboard

Warm-up

Minute: 0- 5

30s Shoulder Rolls Forward, 30s Back

30s Arm Circles Forward, 30s Back

Accessory

Minute: 5-25

Every 3:00×5, Complete All Movements starting with the Push-Ups, rest the remainder

Tempo Push Ups (Tempo 3333)

Complete 5 Tempo Push Ups
3s – Full Extension (Plank)

3s – Down

3s – Hold in Bottom

3s – Up

**A set of 5 should take you a MINUTE.**

Reverse KB Toe Touches (20)

https://www.youtube.com/watch?v=ymMZBStSS4E

Seated KB Leg Raises (20)

https://www.youtube.com/watch?v=EvleorZT7wU

*Tap on left side tap on right side = 1 rep

Metcon

Minute: 30-50

Metcon (AMRAP – Reps)

12 Rounds

1min On/ 30s Off

25 Perfect Air Squats

Max Perfect Push-Ups

****SCORING: Your score is your lowest round. Do not come out too hot, but don’t sandbag. Push yourself and stay consistent****