CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Air Squats
5 Minutes of Burpee Technique
https://youtu.be/LmzygNGaJSM
Long video, take away: Crouch down, shoot feet back together, get your chest to the floor the easiest way possible (don’t lower slowly, don’t do a full pushup), push up slightly while hinging at the hip and shoot feet forward ( feet should return in roughly the same position), you should land flat footed and in a power position (not a squat).
Accessory
Minute: 12 – 24
Every 4:00 x 3
Plenty of time, don’t rush
Standing Filly Press
Example:
While Standing: Hold Left KB in front rack, do all 10 reps with right arm. Then hold Right KB in front rack, do all 10 reps with left arm.
Hanging Flutter Kicks (20 Reps)
Turkish Sit-Up (8-10 per side)
Metcon
Minute: 30 – 50
Metcon (AMRAP – Rounds and Reps)
17 AMRAP w/ a partner
250m Row
8 Synchro Burpees
Format: Partner A Rows, then rest while Partner B Rows.
Synchro Burpees
Partner B Rows, then rest while partner A rows
Continue Pattern
Scoring: A round = A row for A and B (0 reps), then 8 burpees. (8 reps, not 16)