CrossFit Carnivore – Class WOD
Warm-up
Minute: 0- 10
1 Minute Jump Rope
1 Minute Arm Circles
Tabata x 3
Good Mornings
Strict Press
Kip Swings
Accessory
Minute: 11 – 22
Every 1:30 x 7, supersets
Barbell Row + Barbell Push Ups
10 Barbell Rows + 10 Barbell Push Ups
Hollow Hold (Accumulate 30s from Rig )
Go from the floor if you can’t keep proper position on the rig
*Its a hollow hang, not a dead hang*
Metcon
Minute: 30-50
Time Cap: 20 min
Metcon (Time)
10 Rounds for Time:
200m Row / 15 Cal Bike
3 Clean and Jerks
Rx: 155/115