CrossFit Mettle and Honor – NC FLEX
ON A 30:00 RUNNING CLOCK…
Run, Row, or Bike*
*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.
Bodyweight Movement Flow
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
5 Strict Burpees*
10 Perfect Box Jumps
20 Alt. Plank Shoulder Taps (Slow)
40 Single Unders**
*Step back to plank, push-up, step-up, repeat.
**Use a heavy rope if available.
(Rounds + Reps)
2-3 SETS FOR QUALITY
10 Strict Toes to Bar
20 Alt. Landmines Rotations (Light & Slow)
1:00 Bar Dead Hang
-Rest as Needed b/t Sets-