CrossFit Carnivore – Class WOD
Warm-up
1 Minute Jumping Jacks
2 Rounds:
10 DB Snatch
10 DB Push Press
10 HR Push Ups
Technique/Skill
GHD Tutorial : The GHD (Glute Ham Developer) is a machine in many gyms that is not utilized. The GHD helps strengthen the posterior chain ( all the muscles along the backside of the body – glutes, hamstrings, calves, lower/upper back, etc.) which is used/needed for most of our lifts and everyday life.
Coaches will show proper positioning and how to preform a proper rep.
* This week, try to complete 20 reps (can be broken into multiple sets) either before/after class or during open gym*
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Row
1 Minute Dips
1 Minute SA DB Snatch
1 Minute SA DB Push Press
1 Minute Rest
RX: 50/35
Alternate arms as you see fit