CrossFit Mettle and Honor – NC FLEX

Warm-up

WARM-UP FOR GPP (No Measure)

2 SETS

3:00 Cardio Choice (Athlete Choice)

3:00 Dynamic Stretching (Athlete Choice)

-No Additional Rest b/t Sets-

(No Measure)

GOAL: Choose 3 movements for the stretching period and flow through 1:00 each. Ex: Leg Swings / Arm Crosses / Kang Squats.

Athletic/Explosive

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

12 DB Push Press (Mod)

12 Box Jumps

-Rest 1:00-

AMRAP x 8 MINUTES

12 Alt. DB Snatch (Mod)

12 Alt. DB Slides*

*Setup in the plank position with DB outside left hand. Without breaking the plank, reach across body with right hand and move DB to outside your right hand. This is 1-Rep. Alternate sides until reach 12 total.

(Score is Total Rounds + Reps)

Extra Credit

BODYWORK WEDNESDAY (Checkmark)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

(No Measure)