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

20 Alt. Landmine Rotations (Athlete Choice)

15 Strict Toes to Bar

10 DB Manmakers (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. DB Reverse Lunges (Mod)

1:00 Copenhagen Plank (L)

1:00 Copenhagen Plank (R)

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

AMRAP x 4 MINUTES

4 Strict Pull-Ups

4 Hand Release Push-Ups

-Rest 1:00 b/t Sets-

(No Measure)

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)