Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Bodyweight Movement Flow

Metcon (Checkmark)

EMOM x 10-15 MINUTES*

3 Strict Pull-Ups

6 Perfect Push-Ups

9 Banded Squats

*Should have at least :15 worth of rest each set and perform all reps and sets unbroken.

-Rest Remaining Time Each Minute-

(No Measure)

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)