NC FLEX – Sat, Mar 11
Carlos shares what CrossFit means to him.
CrossFit Mettle and Honor – NC FLEX
ON A 30:00 RUNNING CLOCK…
Run, Row, or Bike Continuously
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.
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.
FOR RECOVERY (Checkmark)
10:00 Nasal Breathing Bike
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)
2:00 Rebound / Lay Flat
-Rest about :30 b/t Each Interval-