CrossFit Carnivore – Class WOD
Warm-up
Accessory
Minute: 12-24
Hollow Work
12 Min Time Cap
4 Rounds
15 Sec Dual KB/DB Hollow Hold
15 Sec Dual KB/DB Hollow Flutter Kick
15 Sec Dual KB/DB Leg Raises
15 Sec Dual KB/DB Hollow Rock
Rest as Needed
If you complete one after another, and rest 90s a round, you will finish at the 10min mark
**No Measure. Don’t rush. Work on keeping your form and working your core **
Metcon
Minute: 30-50
Time Cap: 15 Minutes
Metcon (Time)
200m Wb Run Buy In:
10 Rounds:
30 Double Under
10 Wall Balls
400m Wb Run Buy Out