Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

3-5 SETS

3:00 Cardio Choice

1:00 Jump Rope

20 DB Suitcase Alt. Lunges (Light)

15 Burpees

10 DB Thrusters (Light)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Heart + Lung Pumps.

Bodybuilding

Metcon (Checkmark)

3-5 SETS

25 DB Glute Bridge-Up (AHAP, Unbroken)

1:00 Wall Sit

25 DB Weighted Sit-Ups (AHAP Unbroken)

1:00 Plank Hold

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Booty + Midline Pumps.

Extra Credit

FOR QUALITY (Checkmark)

30:00 Walk Outdoors / Nasal Breathing Only

(No Measure)