CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Time)

3-5 SETS

20/15 Cal Bike

75 Double Unders

30 Alt. Box Step-Ups

15 Burpees

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 7 | Aerobic Capacity

Functional Capacity

Metcon (Time)

FOR TIME

40-30-20-10

Russian KB Swing (Heavy)

Box Jumps (24/20)

(Score is Time)

GOAL: RPE 7 | Functional Capacity

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)