Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER

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.

Functional Capacity

Metcon (Checkmark)

Pick any NCFIT Workout from the Performance or Fitness tracks from this week or last week and drop the hammer!

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Seal Stretch

2:00 Child’s Pose

2:00 Cross Shoulder Stretch in Saddle (L)

2:00 Cross Shoulder Stretch in Saddle (R)

1:00 Deadhang

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)