Announcements

Fill out order form for CrossFit Open T-Shirts by Friday. Are you not gonna be at the box this week? Fill out this form for your shirt:https://forms.gle/QdqPuonb1rmCccva7

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Run, Row, or Bike*

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 20:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Stretching

Metcon (Checkmark)

2 SETS

ON A 10:00 RUNNING CLOCK…

2:00 Standing Forward Fold

2:00 Seal Stretch

2:00 Down Dog

2:00 Pigeon (R)

2:00 Pigeon (L)

-Quick Rest b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Nasal Breathing Only.

(No Measure)