CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

FOR QUALITY (Checkmark)

20-30min Outdoor Walk

(No Measure)

GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow.

Functional Capacity

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

10 DBL DB Snatch (Light)

15 DB Push Press (Light)

45 Double Unders

*At the 5:00 and 10:00 mark, run 400m.

(Score is Rounds + Reps)

GOAL: RPE 7 | The movements here will flow quickly but the timeframe will drag on…especially if you sprint out the gates too quickly. Approach this at about 70% from the start then turn it on a bit more in the last 5:00.

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)