CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Distance)

ON A 30:00 RUNNING CLOCK…

Bike for Meters

(Score is Meters)

GOAL: RPE 6 | One single, controlled pace the entire 30min. Focus on nasal breathing. Never let you pacing get 5% faster or 5% slower than your 30min average. Today is a fun day to tackle in one continuous hour.

Bodybuilding

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Russian KB Swings (Heavy)

15 Sit-Ups

20 Alt. Lunges

25 Double Unders

(Score is Rounds + Reps)

GOAL: Sweaty netty. For a special little challenge can you do all the dubs unbroken? If you are choosing unbroken, if you miss perform 2 Up-Downs then start the set over at 0.

Extra Credit

Metcon (Checkmark)

ON A 15:00 RUNNING CLOCK…

Practice Your Balance / Accuracy…you can do this many ways but any way that you choose make sure you’re having fun, feeling your body, and making the adjustments to improve. This is practice and play.

Examples…

Handstand Practice

Single Leg Practice

Yoga Practice

Throwing Practice

Shooting Practice

Sport Practice

(No Measure)