Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

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)

10 SETS FOR QUALITY

5 Tempo Strict Pull-Ups (:01 Pause at Top / Bottom)

10 Tempo Strict Push-Ups (:01 Pause at Top / Bottom)

20 Slow Banded Air Squats*

*Use a hip circle or band wrapped around the mid-low thigh to create tension.

-Rest 1:00 b/t Sets-

(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)