CrossFit Carnivore – Class WOD
Warm-up
Minute: 0-8
Row or Bike 3 Minutes
1 Minute PVC Pass/ATW
20 Kip Swings
Accessory
Minute: 12 – 24
Double KB Bent Over Row (4 sets of 20 (10/arm))
Holding two KBs fully extended in the bent over row position:
Perform a row with one arm while keeping the other fully extended. Once you return to the starting position, perform a row with the other arm.
Ring Push Ups (10-15 Reps)
Supine KB Pass Overs (30 Reps)
Lying on back, feet raised over the KB, touch feet to the ground on one side of the KB, pick up feet and touch on other side.
Metcon
Minute: 30-47
Time Cap: 17 Minutes
Metcon (Time)
Row 500m or Bike 30/24 Cal *
10-8-6-4-2
Strict HSPU
Strict Pull Ups
Row 500m or Bike 30/24 Cal *
*If you start with row, finish with bike and vice versa*