CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

10 SETS

3:00 Cardio Choice

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Nasal breathing only. Pick a pace that is ‘challenging’ for you to sustain for each 3min interval. This should only be a pace that you could hold for about 6-8min without falling off pace.

Bodyweight Movement Flow

Metcon (Checkmark)

3 SETS

10 Chin-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

50 Walking Lunges

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Goal should be to perform all movements unbroken with crisp mechanics. Not looking to burn this down, just flow.

Extra Credit

None! Rest & Recover.