CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
3 minutes bike or row
Accessory
Minute 12-24
Every 3:00 x 4
Movements to be done with 1 dumbbell.
Weight is athlete’s choice
Weighted Hanging Knee Raises (8-10 reps)
Hanging From Rig
Holding Dumbell with Feet
Lift knees as high as possible
Weighted L Crunch (8-10 reps)
Weighted Hollow Rocks (20 reps)
Metcon
Minute: 30-50
20 Minute Time Cap
Metcon (No Measure)
Partition as Desired
100 Push Ups
100 Cal Bike
100 Cal Row
100 Ring Row