Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

Option to perform before or after your workout.

*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.

(No Measure)

Bodyweight Movement Flow

Metcon (Time)

FOR TIME

50-40-30-20-10*

Double Unders

‘Strict’ Sit-Ups**

*After each full set, complete 15 Burpee Box Jumps.

**Strict Sit-Up should be performed with minimal arm throw.

(Score is Time)

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)