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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

3-5 SETS

1:30 Run, Bike, or Row (EZ Pace)

15 Burpees

15 Box Jump Overs

1:30 Run, Bike, or Row (EZ Pace)

15 Russian KB Swings

15 Weighted Sit-Ups (Mod DB, Feet Anchored)

1:30 Run, Bike, or Row (EZ Pace)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | The choice is yours today…use this as a primer, flow type of workout or go for all 5 sets and really get the lungs going.

Bodybuilding

Metcon (Checkmark)

FOR QUALITY

50 Perfect Strict Pull-Ups

100 Perfect Push-Ups

150 Perfect Air Squats

*Complete in any order, no clock running.

(No Measure)

GOAL: RPE 6 | Find some time to do these with your mind completely focused on each rep. After you’re done with the reps…invest in your recovery today — get outside of the gym and walk, stretch, get some sun, hop in a sauna, do some cold therapy, and do some reflection.

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)