CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

3 SETS

10:00 Cardio Choice

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 6 | Nasal breathing only. Pick a pace that is ‘easy’ for you to sustain for each 10min interval. Think about a pace that you can sustain for a full 30-45min if you had to.

Functional Capacity

Metcon (Time)

FOR TIME

27-21-15-9

Up-Downs

Push-Ups

Plate Ground to Overhead

(Score is Time)

GOAL: RPE 8 | Time to drop the hammer. Goal should be unbroken on all movements and moving as fast as you can while keep high standards.

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)