CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

FOR QUALITY (Checkmark)

100-80-60-40-20

Cal Bike

30-30-30-30-30

Up-Downs

20-20-20-20-20

Hollow Rocks

10-10-10-10-10

Strict Pull-Ups

(No Measure)

GOAL: RPE 7 | This is a GREAT aerobic full body workout. Push the pace on the bike to a pace that makes you work for the cals.

Bodyweight Movement Flow

No additional work — go for a long walk, rest, & recover.

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)