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CrossFit Mettle and Honor – NC FLEX
Aerobic Capacity
Metcon (Checkmark)
ON A 20:00 RUNNING CLOCK…
Jog, Row, or Bike Slowly for Distance*
*Every 2:00 (including starting at 0:00), sprint AS HARD AS POSSIBLE for :15.
*Athlete can choose any cardio choice. Feet must move for the full 20 minutes. No resting by stopping movement. Nasal breathing only during the ‘slow’ times.
(No Measure)
GOAL: RPE 6
Bodybuilding
Metcon (Checkmark)
1.) 5 SETS
100m Heavy DB Farmer Walk
15 DB Floor Press (Heavy)
20 Single DB Goblet Squat (Heavy)
-Rest as Needed b/t Sets-
(No Measure)
2.) 3 SETS
‘Barbell 28s…’
7 Empty Bar Curls
7 Empty Bar 1/2 Curls (Bottom Up)
7 Empty Bar 1/2 Curls (Top Down)
7 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
3.) 3 SETS
Max Diamond Push-Ups
-Rest :30-
Max Banded Narrow Grip Tricep Extension
-Rest :30-
Max Banded Wide Grip Lat Pull Down
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit
None. Rest & Recover!