CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
1 Minute Jump Rope
1 Minute PVC Pull/ATW
2 Rounds
15 PVC OHS
15 Jumping Jacks
Accessory
Minute: 12-25
Every 4:00 x 3
All movements should be done slowly and with purpose
Single Leg Glute Bridge
3 x 8/side
Weighted Step-ups (3 x 8 / side)
Weight does not need to be heavy.
Hold in Goblet Position if desired.
*Always keeping one leg off the box ( only using one leg to get up and down the box)
Pallof Press (https://youtu.be/y1fOBVtANdM)
*Red or Blue Band Only
* There should be a good amount of tension in the band
3 x 10/ side
Metcon
Minute: 30-48
Time Cap: 18 Minutes
Metcon (Time)
For Time
30 SA KB OHS (53/35)
45 Double Unders
60 Wall Balls (20/14)
45 Double Unders
30 SA KB OHS