CrossFit Carnivore – Class WOD
Warm-up
1 Minute Plank Jacks ( Hold a Plank, move feet like a jumping jack)
Tabata x 2
Kip Swings
Jumping Air Squats
Push Ups
Accessory
Minute: 12 – 24
EMOM x 12
Rotate Stations
Reverse Nordic (8-10 reps)
Hollow Hold (30-40s)
Feel free to do some hollow rocks
Dumbell Pull Overs (8-10 reps)
Supinated Grip Banded Pull Aparts (Athlete’s Choice)
Metcon
Minute: 30-48
Time Cap: 18 Minutes
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall Balls
Box Jumps
Push Ups
RX:
20/14
30/24