CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

10 SETS*

5 Strict Pull-Ups

10 Hand Release Push-Ups

15 Air Squats

*Option to wear 20lb Vest. Perfect, Fluid Mechanics.

-Rest :30 b/t Sets-

(No Measure)

GOAL: RPE 7

Bodybuilding

Metcon (Checkmark)

FOR RECOVERY

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)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Get your steps in. Nasal Breathing Only.

(No Measure)