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Carlos shares what CrossFit means to him.
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
4 Alt. 90-90 Hip Rotations
4 Air Squats + 4 Jumping Air Squats
4 Pause Kip Swings*
*:01 Pause in Hollow + :01 Superman
Into…
AMRAP x 4 MINUTES
4 Hang Muscle Cleans
4 Alt. Elbow Punches
4 Empty Barbell Front Squats
Strength – All
Front Squat (6-4-2-2*)
*Start Moderate and build to Moderate-Heavy+ 2-Rep. Bar must come from the floor.
(Score is Weight)
Workout – Performance
“WAVE RUNNER” (Time)
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
KB BB: (85/60)
*NOTE: W.O.W. This is our pick for the epic workout of the week!
Workout – Fitness
“WAVE RUNNER (FITNESS)” (Time)
FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (155/105)
10-10-10-10-10-10-10-10-10
Knees to Chest
(Score is Time)
KB BB: (70/47.5)
*NOTE: W.O.W. This is our pick for the epic workout of the week!
Cool Down
FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)