Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS*

Max Weighted Push-Ups

-Quick Rest-

Max Weighted Chin-Ups

-Quick Rest-

Max Weighted Bar Dips

-Rest 1:30 b/t Sets-

*Use a 20lb Vest for both.

(No Measure)

2.) 3 SETS

15 1+1/2 Single DB Heel Elevated Front Squats*

Immediately Into…

1:00 Wall Sit

*Perform Slowly…1 Rep = Squat down, come up 1/2, then back down then stand fully.

-Rest as Needed b/t Sets-

3.) 3 SETS

20 Alt. Landmine Rotations (Mod)

15 Strict Toes to Bar

1:00 Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)

’50/50 TABATA’

20 SETS

:30 ON / :30 OFF

80% or Greater Effort During :30 ON / 20% or Less Effort During :30 OFF*

*Athlete can choose any cardio choice. Feet must move for the full 20 minutes. No resting by stopping movement.

(No Measure)