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)

Bodybuilding

Metcon (Checkmark)

FOR RECOVERY

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)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Get your steps in. Nasal Breathing Only.

(No Measure)