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Carlos shares what CrossFit means to him.

 

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Cardio

:30 Plank Hold

10 Banded Pull-Aparts

5 Slam Ball Deadlift + 5 SB Press

10 Scap Pull-Ups

Into…

1 ROUND

:30 Cardio

:20/:20 Side Plank Hold

10 Banded Bicep Curls

8 Slam Ball G2O

8 Ring Rows

Into…

1 ROUND

:30 Cardio

5 V-Up + Tuck-Up

10 Banded Seated Pull Downs

6 Slam Balls

6 Scap Retracts

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Strict Pull-Ups*

MIN 3 – :45 Slam Balls (30/20)**

MIN 4 – :45 Midline Choice***

*Option for Ring Pull-Ups.

**Option to sub light KB Swing

***Options:

Sit-Ups

Side Planks

Hollow Hold

Tuck-Up

V-Up

(Score is Reps of Pull-Ups and Slam Balls)

KG SB: (15/10)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Strict Banded Pull-Ups*

MIN 3 – :45 Slam Balls (20/10)**

MIN 4 – :45 Midline Choice***

*Option for Ring Rows.

**Option to sub light KB Swing

***Options:

Sit-Ups

Side Planks

Hollow Hold

Tuck-Up

V-Up

(Score is Reps of Pull-Ups and Slam Balls)

KG SB: (10/5)

Partner Finisher – Performance

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150/125 Cal Row*

*P1 rows while P2 rests, alternate as needed to complete the total cals.

(Score is Time)

Partner Finisher – Fitness

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

125/100 Cal Row*

*P1 rows while P2 rests, alternate as needed to complete the total cals.

(Score is Time)