CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

FOR QUALITY (Checkmark)

35-35-35-35-35

Cal Row

25-25-25-25-25

Sit-Ups

15-15-15-15-15

Burpees

5-5-5-5-5

Strict Pull-Ups

(No Measure)

GOAL: RPE 6 | Sweat city and your the mayor. You can pump the RPE up on this quite easily but I am looking for a smooth pace. Every round should be within :10-:15 of each other.

Bodybuilding

No additional work — go for a long walk, rest, & recover.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)