CrossFit Mettle and Honor – NC FLEX
2:00 Jump Rope
-Rest 1:30 b/t Sets-
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
10 SETS FOR QUALITY
15 Air Squats
5 Pull-Ups or Chin-Ups
-Rest :30 b/t Sets-
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.
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.
GOAL: RPE 9 | Here’s where you can find your intensity today if you so need it 🙂