NC FLEX – Wed, Mar 1


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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)


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

FOR QUALITY* (Checkmark)

50 Pull-Ups

75 Push-Ups

100 Squats

150 Sit-Ups

*Complete in any order and break up as needed to complete all the reps. Each rep should be strict and perfect. Deload week…do not add additional load or intensity.

(No Measure)

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)