CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jump Rope
Elbow to floor, pigeon, calf
2 Rounds
5 Push Ups
7 BB Front Squats
9 BB Strict Press
Weightlifting
Minute: 15-25
Back Squat (Every 2:00 as follows)
5 sets of 12 reps
Weight is athlete’s choice
Should be unbroken
Metcon
Minute: 30-50
Time Cap: 20 Minutes
Metcon (Time)
4 Rounds for time
1 Minute Plank Hold
50 Double Unders
25 HR Push Ups
25 Behind the Neck Snatch Grip S2OH
25 FR Step Ups
RX: 45/35 BB,24/20 Box
Scaling Options: Dumbells if lighter weight is needed for S2OH or Step Ups.
Front Rack Preferred, Scale to Back Rack if needed.
Intent is constant movement at a good pace. DO NOT TRY TO SPEED THROUGH THE STEP-UPS !!!