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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike Continuously

(No Measure)

GOAL: RPE 5 | Aerobic Capacity. 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. Option to complete before or after your workout.

Functional Capacity

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Up-Down Box Jumps

20 Russian KB Swing (Heavy)

40 Walking Lunges

(Score is Rounds + Reps)

GOAL: RPE 7 | Full-Body Functional Capacity.

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Seal Stretch

2:00 Child’s Pose

2:00 Cross Shoulder Stretch in Saddle (L)

2:00 Cross Shoulder Stretch in Saddle (R)

1:00 Deadhang

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)