CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 minute Jumping Jacks
3 Rounds
10 Scap Pull Ups
8 Goblet Squats
6 American Swings
Accessory
Minute: 12- 22
EMOM x 10
Single Arm Bias Strict Pull Ups
Odd:
Complete 8-10 Single Arm Bias Strict Pull Ups
https://www.youtube.com/watch?v=LQWLtCxYgYw
* Try to touch your chin to your hand. Alternate side each rep*
** Does NOT have to be unbroken**
***Scale to single arm ring rows. Your body angle determines the level of difficulty***
Single Arm OH Tall Kneeling to Stand (@ Athlete’s Choice)
Even:
Complete 10-14 ( 5-7/side)
https://www.youtube.com/watch?v=1mSY2z2gxVo
* If right arm up, left leg will start and finish the movement.**
Metcon
Minute: 25-55
Metcon (Time)
With A Partner:
Every 90s:
17 Wall Ball
17 AbMat
17 Russian KBS
Accumulate 170 Burpees
RX: WB 20/14, KB 53/35
Format:
First 90s
Partner A: 17 Wall Ball then max burpees
Partner B: Resting
Next 90s
Partner B: 17 AbMat then max burpees.
Partner A: Resting
Continue this pattern until 170 Burpees are accumulated
Time Cap: 30 Minutes
*Partner with someone you haven’t partnered with before*
Mobility
Couch Stretch
Glute Smash (lacrosse ball)
Guad Smash ( Kettlebell handle or barbell)