NC FLEX – Tue, Apr 4 – CrossFit Mettle and Honor

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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

3 SETS

3:00 Bike

2:00 Jump Rope

1:00 Burpees

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Get a sweat on! Each movement flows right into the next for with no rest until after the 1:00 Burpees.

Bodyweight Movement Flow

Metcon (Checkmark)

10 SETS FOR QUALITY

15 Air Squats

10 Push-Ups

5 Pull-Ups or Chin-Ups

-Rest :30 b/t Sets-

(No Measure)

GOAL: RPE 6 | This should feel like a natural continuation from the AC session. You are plenty warm for this flow session. Not looking to burn this down, just complete 10 good sets.

Extra Credit

Metcon (Checkmark)

EMOM x 10 MINUTES

:20 Bike Sprint*

*Rest :35 after each sprint. With :05 left on the clock, get the bike moving and start your sprint from :00 with your legs already moving. Hot start sprint.

(No Measure)

GOAL: RPE 9 | Here’s where you can find your intensity today if you so need it 🙂