CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-10
1 MInute Jumping Jacks
Elbow to floor, pigeon, calf
2 Rounds
10 BB Front Squats
5 Slow Pull-Ups (If can’t do strict, slow the descent)
5 Slow Push-Ups
Squat Hold for 1 Minute as coach explains workout
Weightlifting
Minute: 15 – 27
Every 1:30 x 9
Metcon
Minute: 35-47
Front Squat (8 Sets x 5 @ 60% + 1 Set 5+)
8 sets x 5 @ 60%
9th Set x 5+ @ 60%
The goal is to do more than 5 reps on last set, but stop 1-2 short of Failure. YOU SHOULD NOT GO TO FAILURE.
Metcon (AMRAP – Reps)
12 Minute AMRAP
2 Pull-Ups
2 Push-Ups
4 Pull-Ups
4 Push-Ups
6
6
8
8
……….
Pick a pull and stick with it, start and finish with the same pull.