CrossFit Carnivore – Class WOD
Warm-up
Minute:0-8
2 Minute Row
2 Rounds
10 Kip Swings
10 Jumping Air Squats
Accessory
Minute: 12-24
Every 4:00 x 3
Elbow Out Dumbbell Row (Checkmark)
Standing with feet slightly staggered
Bent Over (Put your non working hand on your leg or a box)
Drive your elbow out, away from your body
8-12/side
Pallof Press (8-12/side)
*Red or Blue Band Only
* There should be a good amount of tension in the band
DB Glute Bridge (Checkmark)
8-12 total
Metcon
Minute: 30-50
Time Cap: 20 Minutes
Metcon (Time)
With a Partner
3 Rounds Each
20/15 Cal Row
5 Devil Press (50/35)
10 Heavy WallBalls
*30s Plank Hold*
Partner A completes a full round
Partner B must complete 30s plank hold
Partner A 30s Plank
Partner B completes a full round
DB Glute Bridge (Checkmark)
8-12 total