CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

FOR QUALITY (Checkmark)

20-30min Outdoor Walk

(No Measure)

GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow.

Bodyweight Movement Flow

FOR QUALITY (Checkmark)

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Walking Lunges

150 Sit-Ups

(No Measure)

GOAL: RPE 7 | Complete IN ORDER. Each rep should be strict and perfect. Option to add a weight vest for Pull-Ups, Push-Ups, and Squats.

Extra Credit

Metcon (Distance)

FOR DISTANCE

6:00 Cardio Choice*

-Rest :30-

5:00

-Rest :30-

4:00

-Rest :30-

3:00

-Rest :30-

2:00

*Same cardio choice for all intervals

(Score is Distance)

GOAL: RPE 8 | Pick a pace that challenges you the entire time. I want you to go for it in this workout. As the time comes down, you pace should come up.