Sign up for our CPR CLASS HEREon Saturday March 4th
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CrossFit Mettle and Honor – NC FLEX
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.
Bodyweight Movement Flow
FOR QUALITY* (Checkmark)
*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.
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.