CrossFit Carnivore – Class WOD
Warm-up
Minute:0-8
1 Minute Jumping Air Squats
1 Minute PVC Pass/atw
2 Rounds
10 ring rows
10 lunges
Accessory
Minute: 12-24
Every 4:00 x 3
Bird Dogs (10-15/side)
Superman Flutter Kicks (40 reps)
-Holding a PVC
– Lying on stomach
-Bring feet and arms up
-Flutter kick
Weighted Side Plank (30s/side)
Metcon
Minute: 30-50
Time Cap: 20 Minutes
Metcon (Time)
8 Rounds
200m Run
10 Pull Ups
3 Box Jumps (30/24)