CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

3 SETS

Cardio Choice*

*SET 1 – 5:00 (5:00 Smooth Pace)

SET 2 – 6:00 (Hold 5:00 Smooth Pace)

SET 3 – 7:00 (Hold 5:00 Smooth Pace)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | This should be progressively more challenging due to the increased time on the machine as well as the demand to hold the starting pace.

Bodyweight Flow

Metcon (Checkmark)

3 SETS*

:30 Cardio Choice (Sprint)

10 Chin-Ups

20 Push-Ups

1:00 Cardio Choice (Mid-Sprint)

30 Air Squats

40 Sit-Ups

50 Double Unders

2:00 Cardio Choice (Uncomfortable)

*All movements must be performed unbroken (not including the DU)

-Rest 3:00 b/t Sets-

(No Measure)

GOAL: RPE 5 | Sweat it out. For extra sweatiness…during the 3:00 bike, pedal at a mod-low pace and nasal breath only.

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)